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Top 5 Foods that Help Combat Depression


Top 5 Foods that Help Combat Depression

According to the American Psychiatric Association website, depression is a common and serious medical illness that negatively affects your feelings, the way you think, and how you act. Despite being a major depressive disorder, it is however treatable.

Awareness of depression has become people among the population to educate and inform individuals struggling or have loved ones dealing with the condition. Depression causes feelings of sadness and or loss of interest in activities you once loved. This can then lead to a wide range of emotional and physical problems including lowering your ability to perform optimally at work or home.

When dealing with depression, seeing your doctor regularly, and taking your medication are advised. Fortunately, there are foods you can also eat- thanks to their nutrients to help fight this disorder. If you or a loved one is battling depression, here are the top 5 foods you can eat to help fight or prevent the disorder.


Milk is an excellent source of vitamin D. A low level of this vitamin in the body can sometimes cause depression. According to a study, people who took a vitamin D supplement were less depressed a year later than those who didn’t. We know not everyone likes milk, if you are one, other rich sources of vitamin D are canned fish, enriched cereals, and juices.

Brazil nuts

These delicious nuts are rich in selenium, a trace mineral that helps protect the body from free radicals. A study showed that young people who didn’t have enough of this nutrient in their diets are more likely to be depressed. But there is no evidence suggesting that low selenium cause depression. One Brazil nut has almost half the daily requirement of selenium, so you might want to take it easy when snacking on it. Other foods enriched with selenium are sunflower seeds, seafood, brown rice, and lean beef.


The brightly colored and delicious vegetable is full of beta-carotene. Studies show that beta-carotene lowers the level of depression, but there is not enough evidence to say that it can prevent depression. Other sources of beta-carotene are pumpkin, spinach, and sweet potatoes.

Leafy greens

Leafy greens are fast becoming all-around goodness in any diet. They are enriched in folate, an essential vitamin the brain cells need to function well, and may also help protect against depression. In some countries, food manufacturing industries add this vitamin (B9) to enrich grains like rice and pasta. Other natural sources of this vitamin are lima beans, lentils, and asparagus.


Salmon and other fish like herring and tuna are high in polyunsaturated fats. Researchers think they can help fight the disorder. One of these fats called omega-3 fatty acids may help brain cells use chemicals that can affect your mood. A few pilot studies show that people who were not depressed had higher levels of omega-3s than those with depression.

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