Depression is a disturbing condition that can disrupt many aspects of a person’s life. That being said, there are ways to manage and control the many manifestations of the condition, which include loss of interest, fatigue, and overwhelming emotions. Diet is seen as a major antidote that can, over time, significantly reduce the impact of depression. Here are six foods that can help minimize the symptoms of depression effectively:

Foods rich in omega-3

Omega-3 fatty acids are incredibly nutritious compounds that can control depression and anxiety. Eicosapentaenoic acid (ECA), one of the three types of omega-3 acids, is better suited to battle symptoms of depression, having produced noticeable results in multiple studies. The fatty acid is also known to reduce symptoms of several heart diseases. Fatty fish such as salmon, mackerel, and tuna; flaxseed oil; chia seeds, and even certain leafy vegetables are some of the best sources of ECA. Avocados, too, are effective in managing a number of disorders including depression. The fruit contains a good amount of omega-3, and is also rich in tryptophan, an amino acid that produces serotonin, a “chemical of happiness”, which gives rise to feelings of well-being and positivity. Additionally, avocados are a good source of folate, which, according to evidence, can assist in easing symptoms of depression.

Foods with lean protein

Keeping blood sugar levels steady is important for those battling depression. Too much fluctuation in the blood sugar can signal trouble, causing frequent mood swings. Beans, lentils, chicken breasts, turkey, and low-fat yogurt are some of the many sources of lean protein that can stabilise blood sugar levels. These foods are rich in tryptophan, which can help maintain a balanced sleep cycle.

Vitamin D sources

Quite a few studies have indicated that vitamin D effectively reduces the risks and symptoms of depression. The vitamin regulates the mood, and is home to certain compounds that enhance brain functioning. Research says that those with diets rich in vitamin D are less likely to suffer from depression, anxiety, and similar mental conditions. The sun is the best source of vitamin D, with foods such as egg yolk, fatty fish, and milk also delivering considerable amounts of the nutrient.

Foods containing antioxidants

Easily one of the healthiest foods on the planet, apples prove beneficial in reducing symptoms of mental disorders such as depression and anxiety. Apples are rich in fiber and antioxidants that can ease symptoms of depression and even prevent inflammation of the brain. Apple juice is also known to contain acetylcholine, a neurotransmitter that directs the functions of various muscles and cells in the body. Like apples, onions, too are packed with antioxidants that fight free radicals, and prevent them from causing damage to the brain and other organs. Brain-related disorders and digestive health are closely associated; eating onions can prove to be useful in keeping the digestive tract healthy. Onions can also help control blood sugar levels.