Foods that fight depression and improve mood


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537 points

In order to combat depression and promote quality life, it is essential that the person take a diet rich in foods that promote the production of serotonin and dopamine. These are the hormones that are responsible for the feelings of pleasure and well-being in the body. Therefore, some of the foods that can be included in the diet are eggs, fish, banana, seeds as well as bitter chocolate.

Depression is a disease that affects the nervous system and it is characterized mainly by loss of energy and constant tiredness. It can only be treated through a follow-up with a psychiatrist and psychologist. However, eating also contributes to the patient feeling better and more excited.

Foods that fight depression

Foods that should be included in the diet to fight depression should be rich in nutrients that aid in increasing the circulation if serotonin hormone in the blood. This will promote a sense of well-being and improve moods. For this reason, some of the foods and nutrients that should be included in the day-to-day diet are:

  • Tryptophan and omega-3, which can be found in meat, fish, seafood, egg, chestnut, peanut, pea, cauliflower, banana, chickpeas, avocado, oatmeal and bitter chocolate
  • Calcium, present in milk and dairy products
  • Magnesium, which can be found in chocolate, chestnuts, almonds, pumpkin seeds, brown rice, wheat germ, oats, avocado and banana
  • B-complex vitamins, which is present in spinach, kale butter, milk and dairy products, liver, chicken, plum and watermelon
  • Vitamin C, present in acerola, guava, pineapple, orange, lemon, tangerine, blackberry, raspberry
  • Fibres, such as those present in fruits, vegetables and seeds such as chia, flaxseed and sesame
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To get the maximum results in mood improvement these foods should be consumed daily when taking each meal. Moreover, they are important in weight loss and improvement of intestinal transit.

How intestinal flora improves mood

Having a healthy intestinal flora is also essential in prevention of depression and improvement of mood. This is because good bacteria live in the gut and they produce and store more than half of the serotonin available in the body. This is the hormone responsible for good mood.

Therefore, it is necessary to have a healthy and a balanced intestinal flora so as to prevent and control depression and anxiety. Some of the good gut bacteria that are present in foods such as natural yogurt and kefir, feed mainly on fibres that are found in oatmeal, wholemeal bread and sly wood. The bad bacteria mainly consume sugar and white flour.

What not to consume

One should avoid foods that increase mood swings such as alcoholic beverages, fast foods, soft drinks and foods rich in fats and sugars such as fried foods, sweets and deserts. This is because, these foods will result in a sudden change in the blood sugar level, leading to changes in hormone production in the body. They will ask aid in weight gain, which is also another factor that increases the chances of having depression or even worsening it.

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Menu to combat depression

The following table provides the example of a 3-day menu to combat depression:

MealDay 1Day 2Day 3
BreakfastBanana vitamin, milk, 1 col oat soup + 1 col peanut butter soupSugar-free coffee + wholemeal bread sandwich with egg and cheese1 natural yogurt with oats + 1 slice of cheese
Gluing10 cashewnuts + 1 apple1 banana crumpled with peanut butter1 cup pineapple juice with mint
Lunch/Dinner4 col brown rice soup + 3 col bean soup + vegetables sautéed in olive oil + 1 grilled pork steakWholemeal pasta with tuna and tomato sauce + green salad with olive oil and vinegarGrilled salmon with sesame + pumpkin puree + 3 col brown rice soup + raw salad
Afternoon snack1 cup natural yogurt beaten with strawberries, 1 col of chia tea and 1/2 col of bee honey soupAcerola juice + 3 wholewheat toast with cheese1 banana + 3 squares chocolate 70%

What should be the treatment?

Treatment of depression should be done according to the guidance of the psychologist or psychiatrist. It may also be necessary to prescribe some medications to combat the condition. I addition, it is also important that the person communicates with friends and family and to avoid hiding their problems. A diet that is rich in tryptophan should also be consumed and regular physical exercise should also be practiced, aside from regularly attending the therapy sessions.

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Moreover, it is important to remember that depression is a serious disease that requires the support of family as it is fundamental to overcome the condition. Following the proper treatment without giving up is also an essential requirement to cure depression.


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Cornelius A.

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