Depression is a mental health disorder in which a person experiences extreme and persistent sadness. Although professional counseling and other treatments can help manage the problem, doctors also recommend a healthy nutrition plan. Certain foods, such as berries and avocados, have anti-depressant benefits that can help improve one’s mood and manage the condition’s symptoms. This article lists a few healthy options to include in the daily food routine to beat depression.

Walnuts
Walnuts have higher amounts of antioxidants than almost any other variety of nuts. They also have anti-inflammatory properties, which help reduce anxiety, stress, and other symptoms of depression. And thanks to nutrients like melatonin and polyphenols, walnuts can promote restful sleep.

Dark chocolate
Dark chocolates have phenylethylamine, a compound known to enhance one’s mood quickly. Further, studies suggest that the plant-based antioxidants and flavonoids in dark chocolates are essential to fight anxiety and improve the symptoms of clinical depression.

Avocados
This fruit is an excellent source of monounsaturated fatty acids and other essential nutrients like vitamins B6, K, C, E, magnesium, potassium, folate, and lutein that have several health benefits. In addition, avocados contain tryptophan, a form of amino acid that gets converted into serotonin. Serotonin is a well-known mood stabilizer that helps beat depression.

Berries
Most berries like blueberries, cranberries, and goji berries are rich in antioxidants that help manage depression. They are also known to improve cognitive function, which can help with several other mental health disorders. Further, berries protect the body from free radicals, help lower blood pressure, and promote good health.

Mushrooms
According to a particular study, eating mushrooms can reduce the risk of depression. Researchers attribute this benefit to a specific type of antioxidant called ergothioneine found in mushrooms. Besides fighting depression, ergothioneine can help with other mental disorders, such as schizophrenia.

Brazil nuts
With high quantities of selenium, Brazil nuts are great for those looking for foods to beat depression. Selenium is a powerful mineral responsible for decreasing inflammation and preventing cell damage that could affect those dealing with anxiety and other mood disorders.

Omega-3 fatty acids
Several research studies suggest that omega-3 fatty acids can boost mental health in individuals. While fatty fish like salmon, sardines, and mackerel are the best sources of omega-3, one can also find them in dark green leafy vegetables, flaxseeds, and canola oil.

Bananas
These yellow fruits are known to contain serotonin. As mentioned, serotonin is an important mood stabilizer. However, bananas may not provide a serotonin boost themselves; instead, vitamin B6 in the fruit helps improve serotonin production in the body.

Besides recommending the above foods to beat depression, a doctor may prescribe LATUDA®. It is a popular treatment option for bipolar depression that can be used with other mood stabilizers like lithium or valproate. LATUDA® helps promote clear thinking and improves mood, energy levels, appetite, and sleep.