Food fight depression

Milk

It’s a good source of vitamin D. The lower level of vitamin D has been linked to depression If you don’t like milk you may eat enriched cereals and juices and canned fish.

Turkey

Turkey is rich in the protein building-block tryptophan, which the body uses to make serotonin. This chemical plays an important role in depression. You can get the same mood-boosting effect of medications from chicken and soybeans.

Brazil Nuts

This snack is rich in selenium which protects the body from free radicals, studies have been showing that low level of selenium is linked to depression. Other foods with this mineral include brown rice, lean beef, sunflower seeds, and seafood.

Carrots

They’re full of beta-carotene, which you can also get from pumpkin, spinach, sweet potatoes, and cantaloupe. Studies have linked this nutrient to lower levels of depression.

Clams and Mussels

They are rich in B-12, low level of this vitamin has been linked to depression... It may be that a lack of it causes a shortage of a substance called s-adenosylmethionine (SAM), which your brain needs to process other chemicals that affect your mood. Other sources of B-12 try lean beef, milk, and eggs.

Coffee

One cup of coffee help you feel better and improves your mood.

Leafy Greens

They are loaded with folate that helps fight depression. You may add this vitamin to enriched grains like pasta and rice. You can also get it from lentils, lima beans, and asparagus.

Salmon

This fish is rich in PUFA; one type of these fats, called omega-3 fatty acids, may help brain cells use chemicals that can affect your mood.

Caution: Alcohol

It is best to drink wine, beer, and mixed drinks but only in moderation. But heavy drinking can make depression symptoms worse over time because alcohol makes your brain less active. It also can make antidepressant medications less effective.

Caution: Junk Food

Unhealthy eating like simple sugar and fatty food have been linked to depression. It is best to have a well-balanced diet with plenty of fruits, vegetables, whole grains, and lean protein.

Sources:

https://www.webmd.com/depression/ss/slideshow-foods-fight-depression

https://www.medicalnewstoday.com/articles/273982.php