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Posted on Apr 19, 2022

Food to Combat Depression

“I eat because I am depressed and I am depressed because I eat.”

The food we eat can be the safest and the most powerful form of medicine. Eating healthy and fueling the body with the right quantity and quality of food will make you happy.

Eating certain food may not ease depression but a healthy diet may help as part of an overall treatment of depression.

Ensure that the diet contains all the essential nutrients needed to support the body growth, repair and wellness.


Here are tips to follow:

  • Eat smart carbs for a calming effect: Craving for sweets is related to decrease in serotonin levels in the brain which is a mood boosting chemical. Limit sugary foods like cookies, candies, cakes and choose complex carbs as in whole grains (oats, bran, brown rice, daliya etc), whole fruits and veggies.
  • Color your plate like a rainbow- Eat antioxidant rich fruits and vegetables. These antioxidants fight depression linked with brain cell inflammation.

Few good example include- dark green leafy vegetables like spinach, fenugreek leaves, mint, mushroom, avocados, berries, beans.

Taking tomatoes in salads provide sufficient folic acid and alpha lipoic acid needed to fight depression.

  • Healthy protein intake- For non vegetarians, white meat like fish, chicken, or turkey contains an amino acid called trypothan, which helps in increasing serotonin levels. Other healthy protein sources include low fat dairy products.
  • Snacking nuts- nuts like walnut, flax seeds, chia seeds are a good source of selenium, magnesium and omega-3 fatty acids needed for combating depression.

Many people when depressed take alcohol and more of tea and coffee. Alcohol and caffeine interfere with mood, sleep, and motivation and also reduce the effectiveness of depression medicine.

People who are obese may be more likely to become depressed. Also various studies have shown that people who are depressed are more likely to become obese as a result of psychological changes that occur because of the changes in the hormonal levels and immune system causing depression. So the next time you feel depressed don’t opt for binging on ice cream or chocolates, instead go for a walk s that you can clear your head.