Managing your mental well-being is more important than ever. There’s a growing field of nutritional psychiatry that reveals that what we eat connects with how we feel. There are certain foods that contain nutrients that can act as a natural mood booster. It influences your brain chemistry and reduces inflammation that is linked to depressive symptoms. Today, we’re bringing you the 9 foods that act as natural antidepressants.
9. Berries
We’re talking about all types of berries like blueberries, strawberries, and blackberries. They come bursting with antioxidants called anthocyanins, which are responsible for their vibrant color and brain-protective properties. Higher intake of these compounds is linked to lower depressive symptoms as they help regulate cortisol, which is the body’s primary stress hormone. They’re also rich in vitamin C, which fights anxiety and fatigue.
8. Avocados
Beyond the avocado toast hype, they’re a powerhouse of mood-supporting nutrients. They’re filled with folate, which is a B-vitamin essential for producing neurotransmitters like serotonin and dopamine. Low folate is actually linked to a higher risk of depression. Avocados also give a dose of monounsaturated fats that support brain health. and reduce inflammation.
7. Fermented Foods
The gut is actually called our second brain for a good reason. Why? 90% of our body’s serotonin is produced in the gut, which is responsible for mood regulation. Fermented foods like yogurt, kimchi, and miso are rich in probiotics, which are beneficial bacteria that support a healthy gut microbiome. Regular consumption of these foods can reduce negative moods. The probiotics also help manage your stress and influence the production of mood-regulating neurotransmitters.
6. Dark Chocolate
Good news, chocolate lovers! High-quality dark chocolate (70% cocoa or higher) is found with compounds that positively impact mood. Clinical trials have shown that consumption of dark chocolate reduces depression scores through flavonoids that improve blood flow to the brain. There’s also tryptophan, which is the precursor of serotonin. Dark chocolate also stimulates the release of your endorphins with tyrosine.
5. Fatty Fish
Fatty fish like salmon, mackerel, and sardines are filled with omega-3 fatty acids EPA and DHA. Since our brains are nearly 60% fat, these omega-3s are important building blocks of our brain cell membranes. EPA, in particular, can be a beneficial prescription for antidepressants for mild to moderate depression. Just two servings of fatty fish every week can already give you essential brain-boosting fats.
4. Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are nutritional powerhouses meant for mental health. They’re packed with folate, which is a critical B-vitamin for neurotransmitter synthesis. They also provide magnesium, which is a mineral involved in over 300 bodily processes, including mood regulation. You can add leafy greens easily to your diet, whether in a salad, smoothie, or as a side dish.
3. Poultry Giblets
Poultry giblets are the often-discarded parts of chicken, like the heart, liver, and gizzard, that hide mood-boosting nutrients. They’re rich in vitamin B12 with just a single serving that provides the daily requirement. Vitamin B12 is important for neurological health and deficiency linked to depression and other mental health issues. Giblets are also a good source of iron, which is important in energy production and prevents fatigue and low mood from anemia.
2. Mussels and Clams
The shellfish are nutritional superstars that we don’t often add to our diet. Particularly, mussels and clams feature a good amount of vitamin B12, with a single serving that provides over 1,000% of the daily recommended intake. They’re also packed with selenium, zinc, and omega-3 fatty acids that play crucial roles in mood regulation and the function of your brain.
1. Watercress
Watercress scores high as an antidepressant food. Why? They’re filled with nutrients that cater to mental health, which include folate, magnesium, and vitamin C. The leafy green also contains antioxidant quercetin, which features a natural antidepressant effect by influencing the brain’s neurotransmitter systems. Its nutritional density is a powerful tool that supports mood and overall brain health.