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- Julie Marks
- Leafy Green Vegetables. Leafy greens like spinach, collard greens, and kale contain magnesium, which may help with mood. Studies show that people with depression are more likely to have low levels of magnesium.
- Berries. Berries, like raspberries, strawberries, blueberries, and blackberries, are loaded with antioxidants, which help protect your body from cell damage.
- Turkey. Turkey contains tryptophan, an amino acid your body uses to make the mood-regulating chemical serotonin. Studies have found people who consume tryptophan have a lower risk of developing symptoms of depression and anxiety.
- Carrots. Carrots supply unique antioxidants called carotenoids, known to have anti-inflammatory effects on the body. In some studies, consuming more carotenoids has been shown to lower symptoms of depression and anxiety.
- Overview
- Foods to Avoid
- Foods that Might Help
Sometimes, when they’re depressed, people eat to help them cope or to make them feel better. Unfortunately, the foods people turn to have the opposite effect. Eating junk food when you’re depressed can actually make you feel even worse. Some of the worst culprits are foods that contain large amounts of the following:
•saturated fat
•refined sugars
•heavily processed ingredients
•caffeine
Sticking to a healthy diet and making sure that you exercise regularly can help you manage your depression symptoms. It may even make them go away entirely.
Caffeine and Sugary Foods
Caffeine may be difficult for many people to completely eliminate from their diet. However, it is good to only have caffeinated drinks in moderation, particularly when you are experiencing depression-like symptoms. Caffeine can disrupt sleep patterns and make you feel anxious, both of which won’t help your depression. People who drink more than 400 milligrams of caffeine a day, the equivalent of four cups of brewed coffee, should consider cutting back. Avoiding refined sugar is another way to help your mood. Sugar may make you feel more energized at first, but it won’t take long for you to crash. Instead, stick with foods that will keep your blood sugar at an even level. Eating the following foods will give you a steady level of energy: •lean protein •complex carbohydrates, such as whole grains •fruits and vegetables
Alcohol and Illegal Drugs
When you’re feeling depressed, it can be easy to turn to alcohol or other methods of “self-medication.” You may feel short-term relief, but these substances usually only make things worse. Alcohol and drugs throw off your sleep cycles, and cause mood swings and anxiety. If you’re taking any prescription medications, alcohol and drugs can make you experience negative side effects, and they can even stop your medications from working. Talk to your doctor if you’re having trouble abstaining from drugs or alcohol. They can recommend you to programs that can help you get sober.
‘Good’ Carbs to Boost Mood
Eating carbohydrates triggers your brain to release the mood-lifting neurotransmitter serotonin. So instead of trying to avoid them, eating the right kind of carbs can be a good choice when you’re feeling down. Stick to whole-grain breads and other healthy carbohydrates. Try to stay away from the sugary snack foods, and go for: •fruits •vegetables •foods high in fiber
Omega-3s
The main benefit associated with omega-3s is improved brain function. However, several studies have shown that foods that have omega-3s can also help you manage your depression symptoms. Foods that are good sources of omega-3s include: •fish •nuts, •canola oil •flaxseed oil •nuts •dark-green leafy vegetables
Vitamin D
Several studies have shown that people who have deficient levels of vitamin D are more like to experience depression-related symptoms. You can get vitamin D from the sun, but you can also get it from your food. Make sure you regularly eat foods containing vitamin D, such as: •fish •tofu •milk
- Fruit Juice. The fiber in whole fruit fills you up and slows down how your blood takes in energy. Without that fiber, you’re just drinking nutritious sugar-water that can quickly hype you up -- and bring you down just as fast.
- Regular Soda. There's no win for you here: It has all of the blood-spiking sugar of fruit juice with none of the nutrition. Sugar-sweetened drinks like soda have a direct link to depression, too.
- Diet Soda. No sugar, so no problem, right? Not exactly. You may not have the energy crash that comes with having too much sugar, but diet soda may make you depressed.
- Toast. Wait, toast?! If it's made from white bread, yes. The highly processed white flour it's made from quickly turns to blood sugar after you eat it.
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- Chantelle Pattemore
Jan 24, 2024 · It also limited processed refined foods, sweets, and fried food, including junk food. Depressive symptoms, including mood and anxiety , improved enough to achieve remission criteria in more than ...
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Sep 10, 2019 · “I feel noticeably better when I eat something good and healthy, but it’s really tough to find the spoons to do that sometimes,” she said. “The junk food makes me feel worse.” Story ...
