Depression, a mental health disorder, is commonly characterized by a person experiencing a loss of interest in activities and their surroundings. The condition results in a persistent feeling of sadness and exhibits several behavioral and psychological symptoms that can severely affect one’s daily routine.

The FDA (Food and Drug Administration) approves of several new depression treatments and medications to help people manage the condition and overcome the disorder. However, one can also make a few lifestyle changes and adjust their diet to help manage depression on their own.

Here are certain foods that can help fight depression:

Foods that prevent cell damage
The human body manufactures molecules called free radicals. These oxidative free radicals play a crucial role in the development of depression and other associated neuropsychiatric disorders. On the other hand, foods rich in antioxidants help reduce the damage caused by such radicals.

These include sources that are rich in Beta-carotene, vitamin C, and vitamin E. One must incorporate apricots, peaches, blueberries, grapefruit, kiwi, oranges, strawberries, etc, in their diet. Vegetables like broccoli, carrots, collards, pumpkin, spinach, sweet potatoes, tomatoes, potatoes, and peppers must be a part of one’s staple diet.

Foods rich in carbohydrates
Dopamine and serotonin are the two primary neurotransmitters; they regulate processes and functions throughout the body. A dysfunction in dopamine system can cause the brain to feel unsatisfied after successfully achieving their goal. Alternatively, low serotonin levels can trigger depression. However, research is not conclusive to rule it as the main cause of depression.

As a result, foods that are rich in carbohydrates must be incorporated into one’s daily diet. Carbohydrates have been known to boost serotonin levels over the course of time and can help manage behavioral changes. It is advisable to also limit the intake of sugary foods and switch to simple carbs instead of complex carbs to aid digestion. Fruits, milk, and milk-based products are naturally rich in simple carbohydrates.

Foods rich protein
Protein-rich foods are loaded with amino acids called tryptophan. This helps the body manufacture serotonin to boost brain activity. Proteins can also help one boost their energy levels to ensure optimal brain function by maintaining serotonin and dopamine levels.

Yogurt, soy products, poultry, milk, fish, cheese, lean beef, beans, and peas are great sources of protein that can be easily incorporated in a number of recipes.

Mediterranean diet
Nutrition specialists alternatively suggest following the Mediterranean diet before exploring new depression treatments. Research has established a link between the low absorption of essential vitamins and minerals with depression. Recent studies also show how low levels of vitamin D can increase the chances of suffering from depression. Specialists suggest consuming the essentials through vitamin and mineral-rich diet.