4 Foods to Beat Depression

You are what you eat"... ever heard that saying? Food and nutrition can affect the way we feel, our mental health, and the way we relate to others. While some foods can make us feel tired, lethargic, and sluggish, other foods can act as a pic-me-up to improve our mood. This may be especially important during holidays when you may be hit with the double whammy of holiday blues plus an abundance of high sugar snacks.

The food we eat has a big impact on our mood and the way we feel. Depression, and the severity of symptoms, varies from person to person. There are many different causes of depression, and recovery can be a long and difficult journey. There are several foods that can help you to beat depression by improving your mood and reducing your symptoms.

Brown rice

Brown rice contains essential minerals and B-vitamins needed to balance your mood. It also provides slow-release energy to balance your blood sugar levels, which helps to prevent mood swings and dips in energy levels. Be sure to choose brown rice, as white rice does not provide the same nutrients. Add brown rice to soups, casseroles, salads, and other dishes to give your mood a boost.

Tuna

Tuna, along with other oily fish, contains high amounts of omega-3 fatty acids. Omega-3 fatty acids can reduce the symptoms of depression considerably, particularly if you are suffering from related sleep problems, anxiety, and obsessive thoughts. Try to eat oily fish two or three times a week. Vegetarians and vegans can obtain a source of omega-3 fatty acids from walnuts.

Turkey

Turkey contains high amounts of tryptophan. Tryptophan is an amino acid that helps you to produce serotonin, an important hormone for beating depression and lifting your mood. Tryptophan helps to regulate sleep patterns and reduce depression-related insomnia. Aim to eat turkey two or three times a week. You can use turkey as a substitute for chicken, or try adding turkey mince to other meat dishes.

Oats

Oats contain high amounts of important B-vitamins to help stabilize your mood. Nutrients and slow-release energy provided by oats help to prevent the mood swings and irritability often associated with depression. For maximum effect, be sure to choose wholegrain oats, rather than processed oatmeal.