WATER
It’s not a secret that too much soda and sweetened beverages are consumed regularly. High sugar diets were linked to increased depression. Opt for water instead of soda, and enhance the flavor with infused mint, berries, citrus or cucumber for a refreshing twist. Rehydrating always improves one’s feeling of well-being.
CASHEWS
Low magnesium intake is correlated with depression, so ensuring your intake is adequate is paramount to keeping your mood in check. Cashews are one of the richest sources of magnesium. Sprinkle them on your salad, or just grab a handful while you’re relaxing in the evening.
CHICKPEAS
Canadian researchers reported deficiencies of vitamin B6 in patients with depressive symptoms. For a power punch of vitamin B6, look no further than the popular and adaptable chickpea. With 20% of your daily needs of vitamin B6 in just 1 cup, these legumes make the perfect base to your hummus.
MILK
Perhaps one of the most widely studied nutrients in relation to mood is vitamin D. Research into blood levels of vitamin D and depression, as well as treatment of vitamin D for seasonal affective disorder are documented. Vitamin D deficiency is more common than ever, according to the CDC. Enhance your intake of the sunshine vitamin with fortified milk. Perhaps that glass of warm milk at bedtime is a good idea after all.
COFFEE
It’s not your imagination that your morning cup o’ joe makes you a happy camper. Moderate coffee drinkers are proven to have lower depression cases compared to folks who drink lower amounts of coffee, or tea drinkers. No wonder coffee shops are on nearly every corner!
CARROTS
Carrots, rich in lutein – an antioxidant found in yellow and orange plant pigments, make the perfect crunchy snack to boost your mood. Lutein intake from vegetables improved depression symptoms in college-aged students. Munching on carrots is also good for your waistline, since they are naturally low in calories.
OLIVE OIL
Multiple research studies show a link to improved mood, reduced depression with the Mediterranean diet lifestyle.olive oil, the foundation of the diet, is the perfect complement to stir-frying your veggies, dipping your whole wheat bread (also rich in B-vitamins and fiber!), or dressing your fresh salads.
SPINACH
The darling of the dark, leafy greens, spinach boasts the highest amount of lutein and zeaxanthin, tons of fiber, vitamins A and K, and a host of other nutrients–all with a relationship to brain function. Spinach is so versatile, it’s crazy. Sneak it into your smoothies, stir into your scrambled eggs, puree it into your baked goods, or eat it fresh wrapped into sandwiches. Truly a nutrition winner!
YOGURT
Active cultured yogurt packed with probiotics reduce depression symptoms. This amazing connection between the gut and the brain suggests that microbes in the diet can produce and deliver serotonin and other neurotransmitters. Try yogurt as a base in homemade salad dressing and nutrient-packed smothies.
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