Interesting Psychology Team
Although the impact of food on mental wellness may not be as apparent as it is on physical health, there is a significant link between what a person eats and how they feel. Of course, it’s not realistic to expect someone in a depressive state to completely overhaul their eating habits.
After all, when someone’s struggling with depression, it can be hard to even get out of bed some days, let alone make healthy food choices. Similarly, eating these foods in the middle of an anxiety attack isn’t going to provide instant relief.
However, making minor dietary adjustments may help to alleviate your symptoms and improve your quality of life. Regardless of your dietary preferences, there are plenty of foods to choose fromβeach with various nutrients that can provide mood-boosting benefits.
Here are some of the best ones to include in your diet:
1 – Walnuts
Nuts, in general, are packed with monounsaturated fats and protein. And although that means they provide excellent benefits, it’s best to consume them in moderation because they’re also high in calories.
That said, of all the nuts to choose from, walnuts are the best option for alleviating depression symptoms because they’re rich in omega-3 fatty acids, especially for plant-based food. They have been shown to support proper brain function.
2 – Fermented Foods
Researchers are finding that gut bacteria and the development of mental issues such as depression are complexly intertwined, and this is what’s known as the gut-brain connection.
The probiotics in fermented foods such as plain yogurt, kombucha, and sauerkraut restore and rebalance the gut microbiome, thereby supporting the production of mood-enhancing neurotransmitters.
3 – Cherry Tomatoes
Lycopene is an antioxidant found in the skin of tomatoes that fights depression and mood swings.
Taking a stroll through the produce section of your grocery store could be overwhelming with the number of tomato varieties to choose from, but cherry tomatoes are the best option because they provide the highest skin-to-tomato ratio!
They’re also super portable and poppable, so they make a nutritious and convenient grab-and-go snack.
4 – Leafy Greens
Inflammation in the brain can lead to depression, but leafy greens include natural anti-inflammatories that can help prevent this.
They are some of the most nutrient-dense foods available, packed with abundant amounts and varieties of vitamins and minerals, unrivaled by other foods.
Turns out, having been forced to eat your veggies as a kid wasn’t just a torture mechanism. They really are plenty of powerhouses that strengthen the body in many different ways, including mentally.
5 – Apples
An apple a day keeps depression away. And anxiety, too. Not only are they good for your overall well-being, but more specifically, this fruity favorite is an excellent source of soluble fiber that helps maintain blood sugar levels and stabilize mood as a result.
Most people would agree that apples are more palatable than something like spinach. However, just like leafy greens, they too can be beneficial in fighting inflammation in the brain thanks to the antioxidants that help hinder damage at the cellular level.
6 – Beans
Beans are full of fiber, protein, and many other beneficial nutrients, such as B vitamins. And these vitamins help increase neurotransmitter levels, regulating mood. They’re also a crucial part of the nerve signaling process that assists in communication between nerve cells.
