Clinical depression, also referred to as major depressive disorder by the American Psychiatric Association, is a prevalent and very serious mental condition that negatively impacts thoughts, feelings, and actions. In fact, depression can crop up in varying feelings of sadness, apathy, irritability, withdrawal from social life, and even physical issues in different patients. Nonetheless, depression will eventually affect the patient’s emotional and physical life, especially if it’s left untreated. Thankfully, depression is extremely treatable, typically with a combination of medication and therapy overseen by a medical doctor.
However, more and more studies are also noting that food can significantly help reduce depression symptoms in the following ways when used with drug and mood therapies:
1. Cocoa
There’s a good reason why noshing on dark chocolate while reading a book or watching your favorite rom-com boosts mood. The magazine and website, Psychology Today, published a research study that reported patients who consumed cocoa in dark chocolate (at least 85% cocoa) experienced reduced depression symptoms thanks to the flavanols within that work as naturally mood stabilizers, memory boosters, and anti-inflammatories. How’s that for a sweet snack?!
2. Kefir and yogurt
When it comes to probiotics you likely already know that foods like yogurt and kefir naturally aid digestion because of the healthy bacteria (or gut friendly bacteria) within. Still, research conducted by scientists at India’s All Institute of Medical Sciences, linked probiotic rich foods (i.e., miso, yogurt, kefir, kombucha, and sauerkraut) to better mental and emotional health in study participants with diagnosed clinical depression.
3. Fatty fish
If you like to cast a wide net and eat a variety of fatty fish (i.e., mackerel, tuna, salmon, and sardines, etc.), you’ll be happy to know you’ve hooked a food filled with omega-3 fatty acids, which boost brain health and stabilize mood. That’s because of the stores of EPA (eicosapentaenoic) and DHA (docosahexaenoic acid) within these fatty cuts of fish, which naturally boost signals between the body’s nerve cells and the brain.
4. Legumes and beans
A group of Boston scientists from the Bipolar Clinic and Research Program at Massachusetts General Hospital, says beans, beans are good for your…BRAIN! In fact, their research indicates that all types of legumes and beans—from kidney to lima beans, and from chickpeas to black beans, and more—do their part to improve mood and sleep while reducing mental stress, all thanks to the bounty of natural magnesium in each little bean.
