Depression is a common but complicated condition that often makes patients feel isolated despite receiving care from relatives.
In addition to drug treatment and psychotherapy, recent studies have shown that diet plays an important role in improving mood and supporting mental health.
Nutritionist and lifestyle educator Karishma Chawla (working at EatRite24x7 clinic and nutritional consultancy, Mumbai, India) said that about 90% of serotonin, also known as happy hormone, is produced in the intestines.
Therefore, the foods you choose every day can help strengthen your spirit or make depression worse.
Here are 10 recommended foods to help reduce anxiety and improve symptoms of depression:
1. Fatty fish
Salmon, mackerel, and sardines are rich in omega-3, an important nutrient for brain health. Omega-3 helps regulate neurotransmitters, reducing symptoms of anxiety and depression. Adults are advised to eat at least two servings a week.
2. Dark chocolate
Dark chocolate from 70% coffee beans or higher contains many antioxidants, contributing to increased serotonin and reduced stress. However, you should eat it in moderation to avoid excess energy.
3. Nuts and seeds
Dog bones, almonds, chia seeds or flax seeds are rich in magnesium, an important nutrient in regulating mood and supporting brain function. A small handful of them per day can bring positive effects.
4. Green leafy vegetables
Spinach, kale or rainbow beets are rich in folate, an important vitamin in the production of serotonin and dopamine. Research in the Journal of Psychological Research shows that low folate is associated with an increased risk of depression.
5. Berries
Strawberries, blueberries, and raspberries are rich in antioxidants, which help reduce oxidative stress and inflammation, two factors that negatively affect the spirit. They can be eaten as snacks or as smoothies.
6. Whole grains
Oatmeal, brown rice or quinoa release glucose slowly, helping to maintain stable energy and avoid blood sugar spikes that cause severe irritability and fatigue.
7. Avocado
Avocado is rich in brain-healthy fats, folate and potassium, which are nutrients that help reduce anxiety and improve mental clarity.
8. Eggs
Eggs provide choline and protein, which help the brain function stably and support mood balance. This is an easy-to-process food and is suitable for every meal.
9. Fermented foods
Yogurt, kimchi or watermelon contain probiotics that help balance the intestinal microflora, thereby supporting natural increase in serotonin.
10. Green tea
Green tea contains L-theanine, which helps relax without causing sleepiness. Antioxidants in tea also help reduce mental stress.
Adding these 10 foods to your daily diet can help improve your spirit, but experts emphasize that they are not a substitute for medication or therapy for people with severe depression. The important thing is to maintain a healthy lifestyle and provide professional advice when needed.
(The article is for reference only, not a replacement for professional medical advice. Always consult your doctor if you have health questions).
