4 Foods That Work Like Natural Antidepressants

Depression and diet?

So far, a complete diet has not been developed to treat depression in any official capacity. However, there is a lot of research that looks at the levels of certain vitamins and compounds in depressed people that may be lacking. These natural compounds are easily found in many different food sources. The addition of foods that are higher in these particular compounds can increase levels within your body. These natural antidepressants are a safe and healthy way to help remedy depression and have been shown to reduce depressive symptoms in many people.

Depression, folate and omega-3

Research into depression has reduced some of these substances that lack the bodies of depressed patients. There are some outstanding compounds that have been shown to be effective in the treatment of depression without the addition of psycho pharmacological (antidepressant) drugs. 

Omega-3 fatty acids, tryptophan, folate and other vitamin B compounds have been found to play roles in the positive adjustment of depression. There is strong evidence of a correlation between the lack of these substances available in the body and the presence of depression. In particular, there is a great deal of research evidence on the role that folate and omega-3 fatty acids play in depressed patients.
 
Keep in mind that the steps you take in treating depression often work best with a combination of different approaches and that talking to a doctor first is always a smart step. On that note, let's take a look at what you may be able to add to any type of diet to boost your mood.

Mackerel

Fish, in general, carry high levels of polyunsaturated fatty acids (PUFAs), which are necessary for healthy brain functioning. Omega-3 fatty acids fall into the PUFA category. Different species of fish will have different levels of Omega-3, but many types of fish are a great source for this essential fatty acid (EFA). Mackerel, in particular, is especially loaded with Omega-3 fatty acids. Herring, salmon and anchovies all carry high levels of this EFA as well. In fact, seafood, in general, is a safe bet to increase the amount of Omega-3 in your body. There is a reason why fish is often referred to as "brain food".
 

2. Spinach

Spinach, while also containing some fatty acids, is especially high in folate content. Below-average folate levels have been linked to an increased likelihood of experiencing depressed episodes as well as suffer from recurrent episodes over time. Folate is present in many foods, especially in the darkest leafy vegetables. Spinach, in particular, has very high levels of folate with more than half of the recommended daily intake in just one cup of cooked spinach.
Cooked spinach is not for everyone and raw spinach offers a boost of folate as well. Adding raw spinach to salads or sandwiches can be an easy way to work this vegetable in your diet.
 

3. Asparagus 

Sometimes foods that offer higher levels of folate and Omega-3 can be found. Asparagus is one of those foods that can be a great accompanying dish and is not only healthy, but it can help increase the levels of both vital substances. There are many ways to season the asparagus and incorporate this vegetable into many different dishes. The next time you look for a new side dish for your favorite meal, add some asparagus spears or try to cut them into smaller pieces to add with other vegetables or a salad. 

4. Nuts

Nuts are another type of food that allows you to get a hit from both omega-3 fatty acids as well as folic acid. Walnuts are very high in polyunsaturated fatty acids with a folate kick as well. Nuts are one of the most versatile foods listed here, since they can be used in many different ways: additions to desserts, baked goods, and tasty foods and just as a snack. Nuts are tasty and healthy and the potential of a "natural brain boost" with all PUFA content does not hurt either.