Some may think that there is no relationship between what you eat and the state of your mind. This is a misconception, depression can actually be avoided, or at least lessened, with a healthy and nutritious diet. In addition to a physical benefit, there is also a mental and emotional benefit to this type of diet.

The source of one’s depression could stem from a number of different factors. It is recommended that you seek the help of a licensed or certified profession to obtain proper medical advice.

Take a second and think of fuel for your body similar to a car or any other machine that runs on gasoline, oil, etc. The quality of what you put into that machine is 100% related to its performance and lifespan. I know this because I’ve seen the effects of having a car (and body) that has been running on cheap stuff or hasn’t had a tune up or oil change in quite some time. Is it crazy to say that if you often eat the wrong types of food (burgers, pizza, soda, etc.), it will affect your physical body followed by your mental and emotional state? I do not think so.

A more colorful dish = better mood

You may have heard the saying, “The more colorful the dish, the lower the weight.” This saying is also relevant if you want to get rid of depression and lose a couple of pounds. A diet full of processed and sugary foods not only makes you fat, but also affects the way you feel. Sadly the standard American diet or ironically the “SAD” is full of it.

you are what you eat

As generic or cliché as it sounds, you really are what you eat. Also, it is not surprising that the healthier the diet = fewer mood swings or depressive states. To slow the effects of aging, keep in mind that studies and research show that diets containing the right amount of vitamins and minerals produce an adequate amount of serotonin, a mood-enhancing chemical, while the latter will lead to a shortage.

How to relieve stress and improve your mood

As a mood stabilizer and neurotransmitter, serotonin is a chemical that helps relieve stress, depression, and anxiety. With that being said, there are a few types of foods that can help increase the amount of serotonin flowing through your bloodstream:

Fruits – Some may be surprised by this, but fruits like sour cherries, pineapple, bananas, and plums are great for lifting your spirits. Also, cherries contain melatonin, a hormone that comes from serotonin. It discharges when it’s dark and helps with your circadian rhythm (sleep cycle).

Protein: Tryptophan is an amino acid found in turkey that increases the production of serotonin in the brain. Naturally, turkey also improves your mood. You’re not alone though, eggs, shellfish, whey protein, and beef also help raise serotonin levels. One caveat is that you should try to eat meats that have been grass-fed, pasture-raised, or products with hormones.

Also, you should add nuts to your diet because they also enhance protein production. On top of that, they also contain selenium, which is a chemical that is in short supply in many depressed patients. Legumes and lean meats should also be added to the list of foods that contain selenium.

It should be noted that eating sugar-filled snacks can hamper serotonin production. Therefore, it is beneficial to substitute candy or other processed treats for their natural, whole food counterpart. Lean proteins and things you’d probably find without a barcode, like fruits and nuts.

Carbohydrates: A good amount of carbohydrate sources in the diet will raise the level of serotonin and help with problems related to depression. You’ll want to add some whole wheat bread, white and sweet potatoes, and some pasta (in moderation, of course).

Dairy: These foods will also make you feel much less stressed. Milk and cheese are full of mood-boosting chemicals and also increase serotonin levels.

Nutrients That Keep You Depression Free

beta carotene

This pigment is found primarily in carrots, but is also found in broccoli, apricots, and cantaloupe. It can also be a great help in getting rid of depression.

Vitamin C

Citrus is another excellent food to combat depression. They are abundant in vitamin C, here are some of the main citrus fruits:

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oranges
Grapefruit
Vitamin E

Vitamin E has a few benefits, one of the main ones being an important factor in immune system processes and of course helping to prevent or alleviate depression. Wheat germ nuts, vegetable oils, and seeds contain vitamin E.

Change the way you eat and increase your activity level

A good healthy combination of complex carbohydrates mixed with vegetables and fruits can go a long way with depression or any mood swing, period.

Be sure to avoid processed snacks, usually packaged (see cookies, chips, etc.). Also, focus on adding fish to your diet and eating fresh produce on a regular basis.

It’s like clockwork, when you fix your diet, chances are you’ll start exercising much more frequently. This will only help to be less depressed and put you in a good mood.

Keep in mind that the more you exercise, the more your body will start to make more endorphins, which is another hormone that will improve your mood. It is complementary, exercise and a good diet will make you feel much better than a sedentary lifestyle.

In fact, there are studies done where the results showed that people who incorporate a routine of healthy eating and exercise do not need to take antidepressants or drugs to improve mood. It’s simple, cut the bad stuff out of your diet and get your heart rate up with some form of physical activity on a regular basis. This way, you don’t have to rely on expensive and sometimes harmful prescription drugs to keep your body working the way it naturally does.