5 Foods That Lessen Depression Symptoms

Written by Avishai El, Psychic Medium & Certified Holistic Health Coach

Avishai is an internationally known psychic and holistic health coach. She has helped many people heal from a variety of ailments, is the author of the book "I Made It Out", published in 2021, and the host of the Avi Unfiltered podcast.

Have you ever heard the saying, "You are what you eat?" Well, there may be some truth to that. Everyone loves food, and it's a staple everywhere. 

When you go to a birthday party, there's food. When you go to a baby shower, there's food. When you go to a wedding, there's food. Eating is fun, but all food isn't good for your mental health. Some foods contribute to mood disorders, and some lessen the symptoms.

Nutrient deficiencies and mood disorders

A nutrient-deficient diet isn't talked about in mainstream media and television commercials as the pinnacle of mood disorders. When you're nutrient-deficient, you're not getting all the vitamins and minerals your body needs. This nutrient-deficient diet can pose a health risk and affect you mentally. Processed foods have been linked to depression and anxiety because they lack nutrients. Studies have shown that refined carbohydrates and foods with a high glycemic index cause mood disorders. 

Common nutrient deficiencies are

• Protein

• Vitamin B complex

• Vitamin D

• Magnesium

• Zinc

• Selenium

• Iron

• Calcium

• Omega-3 fatty acids

The lack of these can have a significant impact on the brain and nervous system function, which can cause depressive symptoms. The good news is some foods lessen those symptoms.

Foods that demolish depression

When looking for foods that support mental health, you should focus on foods that contain antioxidants, polyphenols, phytonutrients, vitamins, minerals, and amino acids. They are excellent for your gut microbiome, lymphatic system, immune system, and overall health function. These foods keep you balanced, reduce cortisol levels, and promote a positive mindset.

5 foods to help alleviate depression symptoms

Leafy greens

"Take one bunch of organic dandelion greens to help with depression. Doctor's orders." One can dream that all doctors would prescribe this instead of medication. Now, I'm not against medication for emergencies, but I'm not too fond of the adverse side effects that come with it.

You'll love the positive side effects that come with leafy greens. You can eat them raw or steamed, and they have a profound impact on mental health. Nutrients and the bioactives available in leafy greens are:

• Phylloquinone

• Lutein

• Folate

• A-tocopherol

• Kaempferol

Bioactive means to affect a living organism. They help slow cognitive decline and prevent mood disorders.

Berries

Berries are nature's candies and, they're yummy. You can easily pop them in your mouth to receive various health benefits. These little fruits pack a powerful, nutrition-packed punch as they are rich in antioxidants. Antioxidants reduce symptoms of depression and increase mental energy. They also contain polyphenols, which studies have shown to combat oxidative stress and psychiatric disorders. Oxidative stress is the leading cause of neurodegeneration and contributes to major depressive disorder. Eating these on a daily basis can significantly lower your risk of getting it.

Melons

Melons can refresh and relax your mind. Cantaloupes, Honeydew melon, and watermelon. With Vitamin B6 and electrolytes, you can eat your stress away and reduce anxiety. Cut these up in a bowl for breakfast or lunch, and support your mental health with these delicious, energizing fruits.

Dark chocolate

Relieve anxiety and irritability with sugar-free, dark chocolate. About 45% of people who were psychiatric patients reported that dark chocolate helped with their depressive episodes. Satisfy your sweet tooth with fruit-sweetened dark chocolate and add sweetness to your life. It contains flavanols, which are brain-protecting nutrients. You can also find these in berries and apples.

Cashews

Add cashews to your salad dressings or your salads to support brain health. With omega-3s, you can calm a manic depression episode. These are great for postpartum depression as well. L-tryptophan is an essential amino acid commonly found in cashews. It stabilizes mood, boosts serotonin levels, and promotes healthy sleep.

You can eat your depression away with these foods, and the excellent news is that there are no adverse side effects. The only side effect is happiness. Live an abundant, fruitful life by literally eating fruit. Include these foods in your daily food intake to reap all the benefits.

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Read more from Avishai El

Avishai El, Psychic Medium & Certified Holistic Health Coach

Avishai is a leading expert in the field of neuroscience, holistic health, and trauma healing. Before she discovered the power of nutrition her health declined tremendously. Due to several vaccinations and poor nutrition she struggled with various ailments. She has had endometriosis, diabetes, cancer, liver damage, kidney failure, ataxia. Avishai is no stranger to trauma as she is a survivor of sexual abuse and assault, domestic abuse, burns, car accident, and a traumatic brain injury. She has online programs that help her clients overcome health problems and traumatic experiences. Her mission: Heal it all.