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Depression impacts one in every ten adults in the United States. That statistic means you likely know someone affected by this medical condition. Throughout the pandemic, conversations around mental health and the importance of one’s mental well-being were being had more than in years past. One factor that may positively impact mental health and depression is your food choices.
When it comes to your food choices, it’s vital to remember that food can be much more than calories alone. Whole foods can be especially nourishing to the body depending on their specific nutrient profile. Making an effort to choose nutrient-dense foods more often can help you experience food as a source of medicine. Here are five foods to include in your diet that may help to boost mood and fight depression.
5 Foods to Fight Depression
1. Kefir
A meta-analysis found that probiotics may help improve some individuals’ anxiety and depression symptoms. Kefir is one of our favorite probiotic products because brands like Lifeway contain 12 different probiotic strains per container. If you aren’t familiar with Kefir, it’s a fermented milk drink with a consistency similar to drinkable yogurt.
Pro Tip: Opt for an unsweetened version to avoid added sugars. You’ll get used to the tart flavor, we promise. Think of it as a functional food designed for health more so than taste.
2. Salmon
This fatty fish is high in omega-3 polyunsaturated fats (or PUFA), which is an important nutrient for brain health. Studies have shown that diets higher in PUFAs may ease symptoms of depression.
Health Goal: According to the Dietary Guidelines, Americans should aim to include at least two servings (or 8 ounces) of seafood in their diet each week.
3. Eggs
Diets higher in vitamin B12 may lower the risk of depression, according to this 2020 study. Eggs are an easy source of Vitamin B12 to include regularly in your diet. Enjoy them hard-boiled or cooked any way you like. Be sure to eat the yolk, as this part of the egg is highest in B12.
Don’t forget: Eggs are also a great source of protein. One medium egg contains 8 grams of protein.
4. Dark Leafy Greens
Folate is another nutrient to keep in mind regarding brain health and depression. One study found that those with lower levels of folate tended to suffer from depression. While folate is most often discussed in prenatal vitamins to prevent birth defects during pregnancy, it’s also found in foods like leafy greens. Opt to include a wide variety in your diet, including turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, and broccoli.
Did you know? The Academy of Nutrition and Dietetics gives a thumbs up when it comes to the consumption of frozen vegetables. They explain that these vegetables are picked at peak ripeness and typically frozen within hours, ensuring that their nutrients are locked in.
5. Ground Turkey
You may have heard of tryptophan, especially around the holidays, because it’s found in foods like turkey. While it’s best known for inducing sleepiness all thanks to melatonin, it also produces serotonin, a key nutrient for helping depression. Any type of turkey will do, but we are fans of ground turkey as it takes only minutes to prepare. Another favorite of ours is a lean turkey tenderloin that can be prepared in the oven.
6. Raspberries
Have you heard of the term hangry? It’s a combination of the two words: hungry and angry. It’s typically spoken of when someone goes too long between meals, leading to intense hunger and low blood sugar levels. As it turns out, this slang terminology is true, as one study found that unstable blood sugars may lead to more intense negative moods. Prioritizing nutrients, like fiber, may be beneficial to control blood sugar control and improve mood. Our high-fiber food pick are raspberries, which contain 8 grams of fiber per cup.
