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Foods that help to improve depression

If you suffer from depression, you sure know how important it is to have all the possible resources available to overcome this disorder effectively. Healthy eating can become your best natural therapy to improve your mood and feelings. And a good diet can be a strong support to help you to fight this disorder, that have become one of the most popular health problems in our society.

Mood food

Foods that make up your usual diet have a determining influence in your mood. Starting out from this premise, several scientific studies have shown that taking care of what you eat can help to improve some symptoms of depression.

In fact, the brain requires a series of essential nutrients in order to work properly, and these can also have a positive influence on emotional disorders such as depression. These are Vitamin D, E, B9, B1 and B12, Omega 3 fatty acids, fibre and minerals such as magnesium and calcium.

Also, some foods encourage the body to secrete serotonin and endorphins, the main ingredients your body needs to make you feel better.

The importance of serotonin

Serotonin is a neurotransmitter we all have in our body, and a lack of it can lead to emotional disorders such as depression or anxiety. To ensure that we produce enough of it, we need to ingest tryptophan. This amino acid comes from foods like cheese, eggs or fish like salmon.

These yummy food can boost your serotonin almost immediately. Good news for vegans and vegetarians: tryptophan can also be found in tofu and many seeds or nuts.

Foods against depression

Although there are many foods that can have favourable effects on depression and help us to feel better, it is worth taking into account some of the most effective:

Turkey and chicken

These two types of white meat are very rich in tryptophan. Introducing them into our regular diet, we can be sure of secreting enough serotonin to generate a sensation of well-being.


A daily dose of nuts, especially walnuts, is essential for providing the body with the dose of monounsaturated fatty acids it needs to ensure that the cardiovascular system works properly. In addition, nuts stimulate good mood. They’re even good for concentration and if you need an extra push with energy.

Green tea

Drinking green tea has a host of beneficial effects for the organism. It is also relevant to know that green tea contains theanine, an essential amino acid that has a relaxing action and guards against depression.

Oily fish

If you eat salmon, sardines or other oily fish, you’ll ingest the amount of omega 3 fatty acids you need to help your brain stay healthy and to release serotonin – a basic substance for feeling good.

Dark chocolate

A moderate dose of dark chocolate is a delicious treat for most people, and also a superfood that will help you to be healthy. It contains antioxidants and also stimulates the production of serotonin, reducing also the amount of stress hormone in your body.


Eating a couple of yogurts a day will also help you to improve your mood and overcome the symptoms of depression. Its bacteria are beneficial to regulate cognitive and emotional functions, so they’ll become your best allies for feeling better both physically and in terms of your senses.


There’s no doubt that this is one of the most complete cereals you can have in your larder. It has beneficial properties for digestion as well and for keeping blood sugar levels balanced, with folic acid and vitamins that prevent the body from losing energy.


Another cereal that should be a mainstay in your diet. It contains proteins, fibre, fats and carbohydrates – a perfect combination for feeling better in your day to day life.


You may well use the delicious flavour of this spice to improve some of your recipes, but what you probably don’t know is that it also helps you with your physical and mental health. It is effective as an anti-inflammatory and for treating joint problems. But it is an excellent ally improving your mood and your memory too.


Healthy eating is essential if you want to be in good physical and emotional shape. Add these foods to your regular diet to enjoy all their benefits and even improve your mood, which is essential if you’re recovering from depression.

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