8 Depression Fighting Foods that Boost Energy and Mood

We all know that we need to eat well and exercise for the sake of our health. If you struggle with depression this is even more important. What you eat affects your mood, so choosing the right foods can be the difference between a good day and a miserable one. If your depression has got you feeling lethargic and lacking in energy, the following foods could help give you the boost that you need.

Oats

Oats are one of the fifteen super foods. They have a huge amount of soluble fibre which allows their sugar content to be released slowly into the bloodstream. Foods that release energy slowly have a low glycaemic index (GI), which keep you full and energised for longer. Foods with a high GI on the other hand will give you a quick sugar rush followed by an energy crash, (nobody wants that, especially while depressed). Having porridge for breakfast can reduce lethargy keeping you more alert throughout the day.

Oily Fish

It might surprise you that 7 out 10 adults don't eat any fish at all, and are therefore missing out on some essential depression busting nutrients. Nutritionists recommend eating oily fish two to four times a week to reap the health benefits.

Salmon, tuna, sardines, mackerel and trout contain essential omega-3 fatty acids that are crucial for brain health. Our brains are 60% fat, and omega-3 is a key component in building quality brain-cell membranes.

Poor brain-cell membranes equal poor brain cellular health, which impacts your brain’s ability to regulate mood and keep you on an even keel. Who knew that grilling yourself a salmon fillet a few times a week could make you feel more stable?

Blueberries

Blueberries are full of antioxidants which help to neutralise free radicals. Free radicals are toxic molecules that wreak havoc on healthy cells and tissue through oxidative stress.

Several studies have linked oxidative stress to major depression.
Snacking on blueberries can keep those horrible free radicals at bay protecting you from depression symptoms, as well other horrible diseases like cancer, diabetes and dementia.

Avocados

Avocados are known for their wealth of health benefits. This super fruit is rich in vitamins A, B, E and K. It's their high content of B vitamins that is most helpful in fighting depression symptoms.

B vitamins have been proven to not only boost energy and support our metabolism, but regulate those all important neurotransmitters that control mood. A boost of energy and a lifted mood is exactly what's needed when going through depression.

Bananas

Bananas are great; they taste good, they’re a convenient snack and very good for your mood. They contain the essential amino acid tryptophan that is converted into serotonin. You probably already know that serotonin is a vital neurotransmitter for mood regulation.

Researchers believe that people with depression do not produce enough serotonin, which is why the antidepressants selective serotonin reuptake inhibitors (SSRIs) increase serotonin levels in the brain. Eating more bananas could give you a natural boost to your mood.

Leafy greens

Leafy greens such as spinach, kale and collard greens have a high magnesium content, which is an essential dietary mineral. We are eating much less than our ancestors, and magnesium deficiencies are now very common in adults.

Magnesium has been called “nature’s Valium” for its ability to reduce symptoms of depression, anxiety and stress. It does this by suppressing the hippocampus’ release of stress hormones like cortisol.

Brazil Nuts

These tasty nuts contain a generous amount of the essential mineral selenium. Selenium is an antioxidant that protects the body against oxidative stress.

Just one brazil nut contains twice the recommended daily allowance of selenium, so you don't need to eat many to get their benefit.

Studies have linked low levels of Selenium to low mood. Selenium is also a key component in healthy thyroid function. Depression and lethargy are common symptoms of an under-active thyroid (hypothyroidism).

Chocolate

This one is a bit of an odd one out as everything else on the list is healthy plant-based and natural. The truth is we all crave a bit of chocolate when we're feeling down because it's comforting.

I'm not suggesting that you go all out and binge on the heavenly brown stuff. The high sugar content will give you an insulin spike followed by a huge energy crash, and that's the last thing you need when your mood us low. It is wiser to enjoy it in moderation, opting for dark chocolate that contains antioxidants.

Adding these foods to your diet could help give you a natural boost. What do you eat when you're depressed? Comment below.

Sources
Pratt, S Katy,M Superfoods Fourteen Foods that will change your life, A Bantam Books 2006
http://evolutionarypsychiatry.blogspot.com/2010/10/magnesium-and-brain.html?m=1
https://bebrainfit.com/magnesium-anxiety-stress/#the-top-food-sources-of-magnesium
https://examine.com/supplements/magnesium/
https://www.ncbi.nlm.nih.gov/pubmed/1873372
http://www.berkeleywellness.com/healthy-eating/food/article/brazil-nuts-super-source-selenium
https://www.wcrf.org/informed/articles/two-thirds-us-are-not-eating-enough-fish