Food is medicine, so the adage says. Just as there a host of medications and treatments to alleviate the symptoms of depression, nature's bounty can also be a powerful ally in the treatment of depression. In recent years, medical researchers have come a long way in identifying certain foods that may help to lift the darkness of this very common but very serious mental health condition. Sometimes referred to as "mood food," here are three of the best foods for depression.
Legumes
Legumes such as lentils and split peas are packed with nutrients that might help prevent and treat depression. Legumes are rich in folate, one of the B vitamins that is widely known for its ability to help prevent neural defects. Recently, research has shown that those diagnosed with depression also have low levels of folate. Alternatively, those who follow the Mediterranean diet, which contains ample amounts of legumes, are 30 percent less likely to experience depression.
Legumes are considered one of the best foods for depression because they are believed to contribute to the proper functioning of certain brain chemicals that regulate mood, thanks to their impressive amounts of folate, one of the B vitamins.
In addition, legumes' overall nutrient content might help reduce carbohydrate cravings that are frequently experienced by those with depression. Legumes' high protein and fiber content provide sustained energy to the body without the drastic surges in blood sugar levels that occur after consuming foods that are high in refined carbohydrates. They also contain minerals such as calcium, copper, magnesium and potassium.
Salmon
Salmon is an excellent source of omega-3 fatty acids, a kind of fat that has gained recent attention for its health benefits. In a study featured in the Archives of General Psychiatry, researchers found that after consuming fish oil, symptoms of depression such as insomnia, anxiety and sadness dropped by 50 percent.
Omega-3 fatty acids are believed to play a role in the central nervous system. These essential fatty acids may help nerve cells communicate with each other, which is a key component to maintaining sound mental health.
The American Heart Association recommends eating at least two servings of fatty fish, such as salmon, each week.
Oats
With their abundance of folate, vitamins B1 and B6, pantothenic acid and fiber, whole oats provide the body with a regular stream of mood-stabilizing energy. Unlike refined grains, sugars and overly processed flours, whose affect on blood sugar levels can lead fluctuations in mood and energy, oats result in much lower increases in blood sugar levels, thereby stabilizing insulin levels and mood.
This healthy comfort food provides the body with an array of depression-fighting nutrients. Oats also contain the amino acid, tryptophan, a precursor to the feel-good neurotransmitter serotonin in addition to selenium, iron, magnesium and manganese.
