What foods to fight depression?

The depression affects nearly 5% of the world’s population. Its main symptoms? A drop in morale, lack of enthusiasm, deep sadness, intense fatigue…

We know that the foods we eat can have positive (but also negative) effects on our health. And that’s also true when it comes to mental health. Thus certain foods can be useful when fighting once morest depression. How ? By providing the brain with the nutrients it needs to function properly! Several studies¹ thus established a link between diet and depression … but there is still a lack of research to understand all the mechanisms.

The foods that ward off depression ? Those that are good for the brain, first, but also certain nutrients for which a link has been established with depression. The Omega 3 – and in particular the long chain omega-3s -, whose consumption would be linked to a lower rate of depression². The vitamin D³ and the vitamine B9 (folate or folic acid)⁴ since, consumed in high quantities, they would be associated with a lower risk of depression. But also the tryptophan-rich foods essential for the synthesis of serotonin, commonly called the hormone of happiness and vitamin B6 – which promotes the synthesis of tryptophan.

Above all, it is recommended to avoid certain harmful foods such as ultra-processed products, refined sugars, high-fat dairy products … associated with an increased prevalence of depressive symptoms. The problem? People with depression often have a poor diet causing a decrease in the intake of nutrients that are essential for the maintenance of health … A real vicious circle.

10 anti-depression foods

Thanks to their high content of nutrients essential to good brain health, but also because science has proven a link between the absorption of these nutrients and a reduced risk of depression, these foods are particularly recommended when you want to treat the symptoms. mild to moderate depression, a slump or a drop in morale. So we put on the menu:

• Organ meats for their high vitamin B9, B12 and vitamin D content.
• The oily fish such as mackerel, herring, salmon, anchovies and sardines because they are rich in vitamin B6 and B12, omega-3, vitamin D, magnesium. The National Health Security Agency (ANSES) recommends consuming at least 2 meals of fish per week, and at least one of oily fish. But beware of finding the right balance because excessive consumption of fatty fish can pose health risks.
• The egg – which contains tryptophan – and particularly the egg yolk (vitamin B12, vitamin D). Here once more, we remain measured because if the eggs have many nutritional interests, it is also an important food source of cholesterol ; which is why healthy adults are advised to stick to 5-6 eggs a week, no more.
• Nuts in particular because they are rich in omega-3, B6 vitamins and, more broadly, oilseeds because they contain tryptophan and magnesium
• Pumpkin seeds (omega-3, tryptophan) but also chia, hemp and flax seeds (rich in omega 3)
• Milk and dairy products (rich in vitamin D, tryptophan)
• Whole grains (vitamin D, magnesium)

We also put on the menu prebiotics and probiotics – known to strengthen the intestinal microbiota … whose state of health is intimately linked to depression -, foods rich in vitamin C which helps fight once morest oxidative stress – harmful to the brain -. Do not forget to fill up with magnesium: it happens that a magnesium deficiency causes depressive symptoms.

1.What foods are good for helping depression?, a study published in BMC Medicine showing that a healthier diet allowed people suffering from moderate to severe depression to see their mood and their depression improve. 2.The major psychoses and neuroses as omega-3 essential fatty acid deficiency syndrome: substrate pellagra. 3. One American study published in the journal International Archives of Medicine showed that the risk of depression is increased in people who lack vitamin D. 4.Simon Gilbody, Is low folate a risk factor for depression? A meta-analysis and exploration of heterogeneityJ. Epidemiol. Community Health, Jul 2007; 61: 631 – 637.

Read also:

• Can depression be cured without medication?

• My anti-depression plate