8 Foods To Lift Depression

According to the World Health Organization, 350 million people worldwide suffer from depression. If you have diabetes you are three to four times more likely to have depression than people in the general population.

It’s quite common to feel depressed after a diabetes diagnosis. You may believe you must give up your favorite foods or way of life or you may feel you have no control over the complications of diabetes. There is no right or wrong way to feel. However, if these feelings linger, they can interfere with your diabetes self-care. If you are too depressed to cook, you're less likely to eat healthy diabetes-friendly food. If you can't get motivated to get out of bed, you're going to miss the benefits of exercising.

When it comes to diabetes self-management, it is just as important to take care of your mental and emotional health as your physical health. A healthy mind is dependent on a healthy body. Moreover, healthy eating can help fight depression. So, try to incorporate these mood-boosting foods into your healthy eating plan.

Greens

Dark green leafy vegetables are an ideal way to get folate and vitamin B6. A deficiency in folate is associated with anxiety and depression. Vitamin B6 is a necessary part of helping your body create serotonin. A serotonin deficiency can also be a cause of depression, anxiety and more. So a salad bowl of fresh, crisp greens is a fantastic way to boost your mood naturally.

Fish

Most fish are high in omega-3 fatty acids, which can help raise serotonin levels in your brain. Salmon, anchovies, herring, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel are highest in omega-3 fatty acids and lower in mercury making them ideal seafood choices to lift your spirits.

Berries

Brightly colored and packed with antioxidants, a handful of juicy blueberries, strawberries or raspberries can help your mental health and improve cognitive function. In a study published in the Journal of Nutrition and Environmental Medicine, patients were treated with antioxidants or placebos. After two years those who were treated with antioxidants had a significantly lower depression score. Berries are super easy to prepare and a great on-the-go mood-boosting snack.

Turmeric

There are more than 300 compounds found in turmeric, but the one that has garnered the most attention is curcumin, which gives turmeric its golden glow. According to research, consuming curcumin can lessen anxiety and enhance moods. Turmeric is a highly versatile spice that works in dishes from rice, eggs, smoothies and more!

Green Tea

Not only is green tea rich in cancer-fighting antioxidants it is also a good source of the amino acid L-theanine, used to treat anxiety and depression. L-theanine, which balances the caffeine in green tea is associated with a decrease in mental and physical stress, improved cognition and boost in mood and cognitive performance.

Nuts

Full of protein and other nutrients, nuts can be good for your brain health as well. With mood-boosting vitamins and minerals such as folate, antioxidants, omega-3 fatty acids, and phenylalanine, nuts are a fantastic addition to your diet. A few of the best nuts for your mental health include walnuts, almonds, and cashews.

Olive Oil

People with diets rich in mono- and polyunsaturated fats have been shown to have lower rates of depression. Olive oil is considered a “healthy” fat full of monounsaturated fatty acids and has been shown to help protect against depression. So, swap out your butter and margarine and opt for olive oil instead. Just remember when it comes to calories fat is fat, so use it in moderation!

Dark Chocolate

It is no secret that dark chocolate is a feel-good food, but the truth is there’s science behind that secret. Dark chocolate stimulates the release of endorphins, chemicals in the brain that help you maintain a positive mood. It also contains serotonin to help combat depression. Remember dark chocolate is high in calories and carbohydrate, so moderation is important.