Dynamic Ideas 4 Life

10 Foods That Fight Depression


Hello All, today we are going to look at 10 Foods That Fight Depression.  This will be another post in my mental health series, and also a follow-up to my last post 8 Foods that Reduce Stress and Anxiety.

Do you or anybody you know suffer from Depression? It’s something I have had on and off throughout my life.

Millions of people all around the world are suffering from this mind-altering condition.

Poor lifestyle can contribute to depression. Therefore, some healthy habits are proven to help overcome the symptoms of depression. One healthy habit that is still often ignored by many people is to maintain a good and proper diet.

Do you believe food can help you to feel better? Here are my Foods That Fight Depression

10 Foods That Fight Depression

Recommended to eat foods containing:

1# – Foods Containing Selenium

Foods that fight depression selenium found inside foods like brazil nuts
Brazil Nuts are one example of foods rich in Selenium

Whole Grains, Brazil Nuts, and Meats such as Pork, Beef, Chicken, Turkey.  Fish, Shellfish, and certain Dairy Products all contain Selenium.

Scientists have concluded that Selenium helps to improve your mood and fight Depression by making you feel calmer and reducing the symptoms of Anxiety.

Nuts are not only good for you but provide you with a healthy snack.

2# – Foods Containing Tryptophan

foods containing tryptophan

Chick Peas, peanuts, pumpkin seeds, sesame seeds, cheese, eggs tuna, white meats, milk, and yoghurt all contain a protein called tryptophan.   Tryptophan helps to create Serotonin, the natural hormone that makes you feel good, thus helping with the symptoms of Depression.

If you don’t know Serotonin, as well as Dopamine and Oxytocin, are together known as the pleasure hormones.   Together these are created as neurotransmitters and help to keep a healthy balance with stress hormones such as cortisol and adrenaline. 

3# – Foods Containing Zinc

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Nuts, pumpkin seeds, beans, beef, chicken, pork and oysters are all foods that contain Zinc.  This is an important trace mineral. People that suffer from Depression who have been studied have been found to have low levels of Zinc.  If you are taking antidepressants as well Zinc has been known to help them to work better.

4# – Foods Containing Probiotics

pickles and preserves as well as dairy products are a natural source of probiotics

Yogurt is a great probiotic that reduces inflammation in your body.  Also, pickles and sauerkraut contain healthy gut microbiota (probiotics).  Other dairy products such as milk and cheese contain probiotics as well.  As do other types of pickles and preserves such as jam and marmalade.   

In contrast, probiotics generally are suspected to reduce the symptoms and risk of depression.  According to a 2016 meta-analysis from researchers it was suggested that Lactobacillus and Bifidobacterium have in this respect very powerful effects.

>> See my recommendation for a Probiotic Supplement HERE<<

5# – Foods Containing B Vitamins

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Eggs, meat, chicken, turkey, milk, oysters and fish all contain vitamin B 12.  Studies have shown this vitamin helps can help improve the mood.  Organ meats such as liver, heart and kidneys are packed with a wide array of b vitamins.  Although not very popular if you are looking for foods that depression this is one kind to definitely consider. 

Eggs (again), seafood, poultry, nuts, beans and fruit juices all contain vitamin B 9 ( folic acid).  This can help to make you feel happier.  Other B Vitamins include Thiamin, Niacin, Riboflavin and pantothenic acid and all can be helpful all in their own ways.  Mainly the beneficial effects of b vitamins are for the nervous system and by helping to release energy. 

6# – Foods Containing Antioxidants

blackberries and raspberries are excellent sources of antioxidants
Blackberries and Raspberries are both rich in Antioxidants

Berries, Strawberries, Blackberry’s and Blueberries all contain antioxidants.  This helps to relieve oxidative stress in the blood and lungs.  This helps with depression as it can help with the regulation of hormones.

Blueberries and the other Berries are all enriched by antioxidant anthocyanins. which have been linked to cognitive acuity these fruits and vegetables are high in antioxidants, they call Blueberry’s superfoods. They help you to detox the body and reduce the Symptoms of Anxiety and Depression.

7# – Foods that Contain Vitamin D

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Research has shown that vitamin D might play an important role in regulating your mood and warding off depression.

Oily fish, beef, liver, soy milk, cereals, orange juice and eggs all contain vitamin D.

8# – Foods that Contain Omega 3 Fatty Acids

foods that contain omega 6 examples include oily fish such as mackerel
Mackerel and Oily Fish are packed full of Omega 6 Fatty Acids

Walnuts, flax seeds, tuna, herring, salmon, mackerel and sardines, all contain omega 3 fatty acids.  These fatty acids help to increase brain function and help with moods to alleviate the symptoms of Depression.

9# – Foods that Contain Potassium

Bananas (Don’t let the guy with the drum above put you off) are one of the main one’s when you think of what foods are rich in potassium.  Others include Potatoes, Sweet Potatoes, Avocado, Broccoli, Spinach and Mushrooms.   Kidney beans, soybeans, lentils and fish also include Potassium.

Why Potassium is good is because it helps move our muscles.  It helps our central nervous system to function, and also helps the kidneys to filter out blood.  The right balance of potassium literally allows the heart to beat.

Potassium can help depression as low potassium levels are one of the things that can make you feel depressed.

10# – Foods that Contain Magnesium

Last on the list is another important trace mineral.  Nuts, seeds, beans, leafy greens and dark chocolate (cocoa) are all foods that are rich in magnesium.  This is something that can help fight depression because our body relies on Magnesium to regulate hormones.  It is also essential for sleep, nerve function, and biorhythm.

Magnesium not only helps balance out cortisol levels but also can help regulate blood sugar. There are different forms of Magnesium that you can supplement. For this, I would recommend a full-spectrum formula.

>> See my recommendation and find out the Signs and Symptoms of Low Magnesium HERE<<


My Final Thoughts

10 Foods That Fight Depression

One of the best things you can do if you suffer from Depression is to eat proper food. You should consider cutting back on sugar and junk food as well.

It obviously differs from person to person but in my own experience my symptoms changed drastically when I cut out sugar.

Eating a diet high in processed and junk food can make your symptoms so much worse. If you feel sluggish and have low energy because of poor nutrition it will not help you.

The body needs vitamins and minerals to function properly. By eating foods high in Vitamin D, Vitamins B9, B12, fruits and vegetables that contain antioxidants, Zinc, probiotics, protein and Selenium you are giving yourself the best chance at fighting off the symptoms of this debilitating mood disorder.

Do you prefer to eat healthily or take supplements?

If you need any advice please feel free to contact me either in the messages or by email at alexc@dynamicideas4life.com

I wish to thank you for taking the time to read this article.

If you have found benefit from it then leave a comment or question below and I will be happy to get back to yo.

Do you know anyone else who would benefit from it, then please feel free to share it.

Look after yourself because you are worth it.

Stay Dynamic x

Alex B. Chivers

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0 thoughts on “10 Foods That Fight Depression”

  1. Great info here!  I’m very interested in healthy eating and lifestyle.  I find the info on depression and how it links to foods very insightful.  I think doctors should be telling people this more often.  I heard this about brazil nuts.  I hope people will read this and do it.  Thanks for sharing.

    • Thank you very much for the comment, I agree that doctors should tell people more about it. But they just seem to want to dish out tablets. Eating a healthy diet helps in so many beneficial ways.

  2. This is so thoughtful of you, for  putting up such a useful review at this time, so many people out there that could not fend for themselves will surely be depressed right now, following the effect of Covid-19, that has caused a lot of trauma and depression in our word today. I know that if the food items contained in this review are strictly adhered to, it will relieve people from depression and it associated traumas..

    Eating a processed and junk food will make your symptoms so much worse.

    The body needs vitamins and minerals to function properly, by eating foods high in Vitamin D, Vitamins B9, B12, fruits and vegetables that contain antioxidants, Zinc, probiotics, protein and Selenium you are giving yourself the best chance at fighting off the symptoms of this debilitating mood disorder.

    I honestly agree with you that eating healthy and good dieting will help to relief those that are depressed

    • I really appreciate the time you have taken to read and write a comment, thank you very much.

      Eating a healthy diet helps us in so many beneficial ways.

      It helps every organ in the body to function more efficiently and making us feel happier and healthier.

  3. Hello dear, thanks for sharing these information with us all, I was actually doing some research online when I saw your post, I must say your article has been helpful to me, thanks for the hard work you put into bringing these websites and providing such useful information with us, I already saved this post so as to come back for future reference, thanks for the info

  4. Hello there, thanks a lot for sharing this wonderful piece of information here with us. I must say i really did enjoyed going through your article as it contains valuable information’s one can hold on to, i personally think these food are great to help out to fight stress and depression, thanks for sharing this

  5. Hi, Lisa,

    I don’t know if I suffer from depression. I would have to see a psychologist since we can confuse the symptoms with other disorders.

    Anyway, I’ve noticed sugar makes me happy. I know it’s not a healthy practice, but it’s the only way I can feel better. Cakes, chocolate, dessert, ice cream, you name it. It’s counterproductive.

    I need to focus on eating healthier, not just for my physical health but my mental health as well.

    Thanks for sharing.

    • You are right in a way sugar does make you feel better, but it is a very temporary feeling and in the long run it does you more harm than good.

      Eating healthier will make you feel better for the long term.

  6. Hello there, This is an amazing article that you have got here. No doubts these food you mentioned play a vital role in humans by maintaining  their health state and procuring wellness for the individual. However, I used to think that depression was as a state of mind which will require something else that can affect the Mood to alter it. 

    • You can help to control it with eating the right foods. By taking Supplements and also with Antidepressants.

      Thank you very much for reading and the comment 


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