Different factors affect depression risk, such as genetics, hormones, illnesses and stress. Emerging research suggests that nutrition can also have a significant impact on the brain, with certain foods causing neuroinflammation that might lead to depression and dementia.

On the flip side, this tells us that food can have positive effects on the brain as well. In fact, according to recent reports published in the World Journal of Psychiatry, nutrition has a role in the treatment and prevention of brain-based disorders like depression.

Best foods for treating depression

So what foods can help with depression? Experts and healthcare professionals have different opinions on the matter. But for Therese Borchard, a mental health advocate and the founder of an online forum for people dealing with chronic depression, eating these 10 foods helped treat her depression and led to better mental health:

Salad greens

Dark greens like spinach, kale and Swiss chard are hailed for their immune-boosting and cancer-fighting properties. Thanks to their potent plant compounds, these foods are able to combat inflammation in the brain that has been linked to depression and other neurological disorders. Dark greens are also packed with all sorts of nutrients, such as vitamins A, C, E and K, that also protect the brain from inflammation.

Walnuts

Ditch those potato chips for a bowl of walnuts. These nuts are some of the richest plant-based sources of omega-3 fatty acids that help minimize inflammation. Omega-3s have also been shown to support overall brain health and improve telltale signs of depression like sleep disturbances and reduced appetite.

Avocado

Apart from their high omega-3 content, avocados are also rich in oleic acid. This colorless oil is found in a number of animal and vegetable fats, and it is hailed for its brain-boosting properties. In addition, avocados contain essential B vitamins (B9, B6 and B5) that reduce the risk of dementia. B vitamins are also essential for the production of new brain cells.

Berries

Most varieties of berries contain high levels of antioxidants that guard against cellular damage in the brain. In fact, the plant pigments responsible for the rich, vibrant colors of blueberries, raspberries, strawberries and the like also double as antioxidants to fight against inflammation and oxidative stress.

Mushrooms

Mushrooms are great brain foods because of their anti-diabetic effects. High blood sugar has been linked to mood disturbances and frequent bouts of anger and sadness, so it’s important to keep blood sugar stable. Mushrooms also stimulate the proliferation of good gut bacteria, and studies found that our gut produces most of our serotonin, the chemical and neurotransmitter responsible for regulating mood and happiness.

Onions

Onions and other allium vegetables like garlic, leeks and shallots are linked to a reduced risk of certain cancers thanks to their rich antioxidant content. These antioxidants are also responsible for protecting the brain from inflammation that can lead to mood disorders. In addition, antioxidants in onions bind with toxins in the brain to flush them out.

Tomatoes

Tomatoes are a great source of two powerful brain-boosting compounds: folate and alpha-lipoic acid. Folate, in particular, helps boost the production of serotonin. Alpha-lipoic acid, on the other hand, rids the brain of harmful free radicals and reduces inflammation.

Beans

Like mushrooms, beans protect against high blood sugar that can lead to complications including depression. Beans are also often featured in healthier plant-based diets and meal plans because of their beneficial effects on metabolism that also assist in regulating blood sugar.

Seeds

Don’t skip out on chia seeds, hemp seeds and flaxseeds. These small but nutrient-dense foods are great mood enhancers because of their rich omega-3 content. Seeds also contain powerful antioxidants that protect the brain from toxins and harmful free radicals.

Apples

Apart from their rich antioxidant content, apples are also loaded with fiber that helps inhibit the absorption of too much sugar in the gut. If left unchecked, excessive amounts of sugar can lead to elevated blood sugar levels that can trigger mood disturbances reminiscent of depression.

Depression can be life-changing, and it’s often not that simple to be free of it. But depression isn’t a lost cause, and more often than not, it’s possible to treat it using natural means. Consider eating more of the foods on this list for better mental health.

Read more articles about depression and natural treatments for depression at BeatDepression.news.

Sources:

WJGNet.com

EverydayHealth.com