Diet and Depression:  Foods to Beat the Blues


As the famous saying goes, “You are what you eat.”  For sure, you already know that if you eat healthy, you stay healthy.  But did you know that what you eat can affect your mood as well?

Most of the time when you are feeling down, you tend to grab the unhealthiest comfort foods in your pantry and fridge – a bag of chips, ice cream and chocolates, thinking that it will make you feel better.  Unfortunately, these types of foods have the opposite effect.

Now, drop that bar of Snickers and read which food to eat and avoid for you to beat that pesky blues away.

What you should be eating:

  • Beans, Asparagus, Beetroot, Spinach, Avocado, Broccoli, Eggs, Liver, Tomato Juice, Fortified breakfast cereal

These food sources are rich in Folate which is known as an effective treatment for depression.  It’s a type of B vitamin that is vital in the brain for the synthesis of norepinephrine, serotonin and dopamine, the neurotransmitters that are responsible for sending signals inside the brain.

  • Salmon, Sardines, Mackerel, Herring, Tuna, Nuts, Canola Oil, Flaxseed Oil, Dark Leafy Vegetables

Omega-3 also helps build neurotransmitters, including serotonin that is responsible for regulating the mood.  Eating the foods mentioned above will help your body to produce more serotonin that will result to a happier mood.

  • Whole grains, Tofu, Fatty fish, Dairy, Egg

You know how the winter season affects your mood?  And how a ray of sunshine can make you happy?  Well that’s because Vitamin D helps in fighting depression and the lack thereof is known to result in depression symptoms.  So aside from chasing sunshine, make sure to add Vitamin D-rich foods in your diet too.

  • Dark Chocolate increases the endorphins in the brain which can elevate your mood and stave offdepression.

What you should avoid:

  • Alcohol is a natural depressant. I’m sure you know that.  I don’t think I have to explain further.
  • Caffeine lowers serotonin, increase the risk for anxiety and depression and disrupt sleep which can even make your negative mood worse.
  • Refined Sugars will give you a momentary high-jolt. Sure, a bar of chocolate can give you a sugar rush but after 20 minutes, it will cause your blood glucose to suddenly drop.  This crash-and-burn feeling will definitely disrupt your mood and deplete your energy.

About Toni Marie

Toni is a regular contributing author on Guest Diet Blog. In addition to writing about the nutrition & exercise, she also likes to write about relationships and health.
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