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Foods that can be helpful in dealing with and coping with depression

The question is not to choose between medications treatment or nutritional therapy, it is so individual that there is no way to either focus only on the right food, or throw away all medicines.

But it is a fact that a basic step to deal with depressive states is a change in the way of eating and the inclusion of certain foods to support the recovery process.

Foods that can be helpful in dealing with and coping with Depression

Yogurt - rich in vitamin D and probiotics. Sometimes low levels of vitamin D in the body can be a cause of depression. Other sources of vitamin D can be liver, tuna, salmon, sardines.

Brazil nuts - rich in selenium, which helps fighting the free radicals. A study was conducted and found that young people who do not have enough of this nutrient in their diet are more likely to be depressed. However, researchers cannot say that low selenium causes depression. Just one brazil nut contains almost half of your daily requirement of the mineral, so be careful to limit your intake. You can also choose other food sources rich in selenium, such as brown rice, sunflower seeds and seafood.

Carrots - rich in beta-carotene, which you can also get from pumpkin, spinach, sweet potatoes and cantaloupe. Studies have examined the relationship between the presence of beta-carotene and lower levels of depression. There is not yet enough evidence to say that enough beta-carotene can prevent the disorder.

Green leafy vegetables - rich in vitamin B9, which is very necessary for brain cells to work optimally and which is related to preventing depression. There are reports of certain food manufacturers in the US adding this vitamin to fortified grains such as pasta and rice. Other sources can also be: lentils, beans, asparagus, broccoli, citrus fruits, nuts such as walnuts, sunflower seeds, almonds and flax seeds, wheat germ (the embryo of the wheat grain, which although often removed during the milling process, has a high concentration of vitamins, minerals and antioxidants).

Salmon - along with fish like herring and tuna, are high in polyunsaturated fats. Researchers believe that they can help you fight depression. One type of these fats, called omega-3 fatty acids, can help brain cells use chemicals that can affect your mood. Several small studies have shown that people who were not depressed had higher omega-3 levels than those with a mood disorder.

Please do not make your menu based on internet information, articles and posts you have read. Always, before making any changes to your diet, discuss it with your GP, health care professional or healthcare professional.


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