Depression can hit anyone at any moment. But what is causing it? Since depression is commonly linked to inflammation, one of the best ways to fight it is to incorporate anti-inflammatory fruits and vegetables into your diet. Foods that are rich in antioxidants and omega three fatty acids are great for reducing inflammation. These foods can help to rid the body of free radicals that are building up in the body and causing inflammation. If you are suffering from depression you may want to look into your diet.
Several studies have confirmed a link between depression and a diet that is high in sugary, refined foods. If you think about it, your brain operates similarly to a car. It stores energy from food like your car stores gas when you fill it up. When you fill your body with fuel that is high in inflammatory and damaging foods, it’s stored in your body and utilized at all times- even when you’re sleeping.
Here are the top ten foods that help depression according to Bembu.com.
1. Green, leafy vegetables
- Green, leafy vegetables such as kale, spinach, and Swiss chard are some great options that are full of antioxidants that boost the immune system and naturally detox the body. Some great ways to incorporate leafy veggies into your diet are by adding spinach to your morning smoothie, enjoying a salad with mixed greens for lunch, and steam some broccoli for dinner. Just these small adjustments can make a huge impact.
- Walnuts are high in omega-3 fats, copper, manganese, molybdenum, and biotin. There are a lot of nutrients packed into this nut! To incorporate walnuts into your diet, first make sure you are not allergic! If you are not, then snack ona handful or add them to your green leafy salad.
- Berries, such as blueberries and strawberries, are high in antioxidents. Add them to smoothies or salads, or better yet, just eat a big bowl full.
- Avocados are an excellent source of potassium, fiber, and monounsaturated fats (the good fat). Add some avocado to a salad or sandwich, make some avocado toast, have some chips and guacamole, or just eat it by itself.
- Onions! I put onions in everything! Ok well maybe not everything but they sure can kick up the flavor in any meal. Onions are packed with vitamin C which can help build your immune system. They also contain chromium which helps to regulate blood sugar.
- Tomatoes are full of vitamins A, C, K, B6, folate, and thiamin. They are also a good source of potassium, manganese, magnesium, phosphorous, and copper. Add them to salads or sandwiches and enjoy!
- Beans, beans a magical fruit, the more you eat the more you… can boost your nutrition and reduce inflammation. Beans are not only full of protein, they also contain complex carbs and fiber as well as many other nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc.
- Chia seeds, hemp seeds, sunflower seeds, flax seeds. All great sources of fiber, vitamin E and monounsaturated fats. Enjoy these seeds in smoothies, salads, or oatmeal.
- An apple a day keeps the doctor away. Apples contain a long list of nutrients including vitamin C, vitamin K, vitamin B6, riboflavin potassium, copper, manganese, and magnesium.
- Mushrooms are great immune boosters and are potent in anti-inflammatory characteristics. Enjoy them in a stir fry or salad.