When feeling depressed, your diet might not be at the top of the priority list. It’s easy to reach for whatever is available and save grocery shopping for another day. However, there are many foods that are proven to boost your mood and improve your brain health, and it’s not too difficult to incorporate them into your everyday routine.
Many people don’t realize that giving your brain the nutrients it needs can play a role in recovering from mental illnesses such as depression. Below are some foods which contribute to your brain’s overall health.
Egg with Avocado, fruit on the side: This is a super-tasty, protein-rich breakfast and every single ingredient is helpful in fighting depression. Fruit releases serotonin in the brain. Serotonin balances your mood and regulates anxiety. Depressed people usually have lower levels of serotonin. Avocados contain healthy fats, which help regulate neurotransmitters in the brain and reduces inflammation as well. Last but not least, eggs produce neurotransmitters in the brain which help you feel calm.
Berry and apple fruit salad or smoothie with coconut milk: Fruits are full of antioxidants which can lower depression, and full-fat coconut milk contains brain-fueling medium-chain triglycerides (MCT)..
Fish: According to multiple studies, people who eat fish are less likely to experience depression than those who don’t. It is believed that fish may increase dopamine and serotonin levels. Choose wild-caught salmon and sardines for their high omega-3 and low toxin content, and avoid tuna, shark, and swordfish because of their high mercury content.
Dark Chocolate-Covered pumpkin seeds: Not only is the combination of sweet and salty delicious, but both chocolate and pumpkin seeds are believed to help depression. Dark chocolate decreases inflammation in the brain and pumpkin seeds contain tryptophan, which leads to the production of serotonin.
Turmeric: Turmeric is an orange, aromatic spice used in curry powder which raises serotonin and dopamine levels in the brain. These neurotransmitters improve mood and lessen symptoms of depression. Turmeric can be used in a multitude of ways to season meat or vegetables. Try turmeric on braised leafy greens. Dark leafy greens have multiple health benefits and fight inflammation in the brain. Try a dash of turmeric on eggs or add it as a seasoning on meat or fish, which also contributes to boosting serotonin levels.
At MindWhale, we help you end your emotional suffering through assessing your personal brain health. Nutritionist and Biochemist Nicholas Hundley will work with you to create a personalized plan for healing. Begin on the path today by taking MindWhale’s Brain Health Quiz.