There’s no one-size-fits-all diet solution for people with depression. The fact is simple and true – depression can happen due to different reasons in life. So, the diet chart also differs from one individual to another.
Although including dietary supplements may help treat the condition, there’s no replacement for a healthy diet regimen. So, which food items should you include in the diet? While a dietitian can give you professional advice on that front, here are a few suggestions offered by healthcare experts.
Foods You Must Consume to Alleviate Stress & Depression
The truth is that some supplements can do what your diet can’t do to keep you healthy, either because your diet isn’t providing enough of an essential nutrient or because the supplement contains beneficial substances not found in food.
Unfortunately, solid research on the effects of specific foods and supplements on mental health issues like depression is lagging behind the research confirming their benefits on physical health. The good news is that science is catching up; here’s what studies reveal.
#1 Food That Can Uplift Your Mood
The foundation step to improved long-term health is consuming fresh and leafy veggies (and fruits). The more veggies and fruits you consume, your mental health improves.
It has been noted that people consuming more amount of leafy vegetables and fresh fruits will be able to fight depression, anxiety, and stress better than people who do not. The food items that can improve your mental health include:
- Grapefruit, oranges, lemon, and other citrus fruits
- Fresh berries
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Following a Mediterranean Diet
As described above, leafy veggies and fresh fruits are crucial elements of your diet, specifically the Mediterranean diet. Such a diet can help ensure you get enough legumes, seafood, and grains besides vegetables and fruits. These foods can ensure a supply of nutrients that can reduce levels of stress and depression. Omega-3 fatty acids are a key component found in salmon, herring, and other fatty fish. If you are a vegan, you can eliminate fish and include foods like:
- Leafy veggies and more
A Diet Rich In Anti-Inflammatory Foods
Did you know a diet rich in anti-inflammatory foods will fight depression? Although you can consume the resveratrol supplement Canada, you shouldn’t neglect the importance of anti-inflammatory foods, including:
- Olive oil
- Leafy veggies like spinach, collards, and kale
- Nuts: almonds & walnuts
- Fatty fish such as mackerel, salmon, sardines, and tuna
- Fruits like blueberries, strawberries, oranges, and cherries
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A Final Note
Different food items have different benefits for your health. And refraining from consuming the above food items may worsen your condition. Besides, you should not underestimate the importance of dietary supplements included in your diet. Also, take expert advice from your physician. With these considerations, you can walk the extra mile in fighting depression.
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