Junk food is known to be delicious, but opting for it regularly may do more harm than good. Eating right is one of the most important things to do to take care of the body and mind. In fact, increasing amounts of evidence suggest that certain foods may help ease the symptoms of depression. Hence, people dealing with depression are often suggested to eat healthy foods to nourish the body and mind.

Managing depression – Foods to eat
Eating regular meals is one of the first steps to becoming healthy. Furthermore, picking the right foods and avoiding certain items may also help manage mental health conditions such as depression. Thus, here are some of the nutrition-rich foods one can consider adding to their meal plan.

Walnuts
Multiple studies have confirmed that omega-3 fatty acids support brain function and even help in the reduction of depression symptoms. As walnuts are one of the richest sources of omega-3 fatty acids, experts suggest adding them to one’s meal plan. Some of the other omega-3-rich foods include flaxseed oil, canola oil, nuts, and fish.

Avocado
Usually, the brain needs healthy fat content to function smoothly. So, one can add avocados to their meal plan in the form of salads to ensure that the body and mind receive the required nutrition. Additionally, avocados are rich in other nutrients such as monounsaturated fats, vitamin K, vitamin C, vitamin E12, and different forms of vitamin B. The fruit is also a good source of oleic acid, which can help combat depression and its associated symptoms.

Apples
Fresh fruits, such as apples, are an excellent source of pectin, a soluble fiber found in vegetables and fruits. Several studies have shown that consuming high amounts of fiber is associated with a lower risk of depression symptoms. Research has indicated a strong connection between the gut microbiome and depression. Hence, pectin’s role as a probiotic that nourishes gut bacteria also plays a major role in managing depression and its symptoms. Some of the other fruits rich in pectin are plums, oranges, gooseberries, and blackcurrants.

Turkey
One should not limit turkey to Thanksgiving but consume it regularly. This meal is an excellent source of tryptophan, an amino acid that has long been associated with mood. Furthermore, the body converts tryptophan into serotonin, the happy chemical that plays a major role in the development of depression. Several studies have also confirmed that people who consume tryptophan-rich foods have a reduced risk of developing depression and anxiety. Hence, in addition to turkey, one can also consume pumpkin seeds, tofu, eggs, and chicken to combat depression symptoms.

Apart from adding the above foods to the meal plan, one can also regularly consume mushrooms and beans for their nutritional value. Further, therapy and counseling can also be tried as treatment alternatives to remedial measures to relieve symptoms of depression, such as anxiety, sadness, and irritability.

One can have depressive episodes at any point in their life. Hence, when signs of depression are noticed, it is vital to seek professional attention and advice for the proper course of treatment.