Eat to Beat Depression

By Carolina Cuartas - September 22, 2019

Feeling down? Eat at banana! 
Eating to beat depression is a heavily researched topic that has been proved effective over and over again.  It can be as easy as eating clean and staying away from an unhealthy diet of processed and refined foods. Eating unhealthy can increase anxiety and mood disorders, fatigue, brain fog, and digestive issues. Below I listed some types of food that help the most. Below are some types of nutrient that can help you live a happier life. 

Vitamin D
We usually get our Vitamin D from the sun. But it's also found in Vitamin D’s main role is converting and regulating the conversion of tryptophan into serotonin, which can ward off depression and anxiety. 

mushrooms, milk, beef, chicken livers, and fatty fish

Statistics show large parts of our population could be deficient in magnesium, which plays a role in hundreds of different metabolic functions and helps balance serotonin. A magnesium deficiency in the brain may lower serotonin, so it's crucial to ensure you add more magnesium to your diet if that's the case. There are plenty of sources of magnesium as well as supplements you can take. 

dark leafy greens, nuts, seeds, pumpkin seeds, avocados, whole grains, and yogurt.

The main omega-3 fat in the brain. It promotes the production of brain-derived neurotrophic factor (BDNF), a hormone that protects neurons and promotes the birth of new brain cells.

Wild salmon. Oysters. Anchovies. Mackerel. Mussels.

Vitamin B6
Vitamin B6 helps to regulate emotions, including serotonin, dopamine, and gamma-aminobutyric acid.  Vitamin B6 may also play a role in decreasing high blood levels of the amino acid homocysteine, which have been linked to depression and other psychiatric issues. (Source)

Pistachios. Garlic. Salmon and tuna. Chicken. Spinach. Cabbage. Bananas. Sweet potatoes. Avocados. Whole grains.

Did you know that our gut often affects our brain and vice versa? Research has found that probiotics ("good" bacteria that keep your gut healthy) may help boost mood and cognitive function and lower stress and anxiety. 
"The gut has been called a 'second brain' because it produces many of the same neurotransmitters as the brain does, like serotonin, dopamine, and gamma-aminobutyric acid, all of which play a key role in regulating mood. In fact, it is estimated that 90% of serotonin is made in the digestive tract." (Source)

Yogurt. Sauerkraut. Kefir. Kimchi or other fermented vegetables, such as turnips, cucumbers, or carrots.
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