While the following foods from the 2018 review won’t replace depression treatment—like therapy, medication or both. They can be vital elements of a healthy, mood-boosting diet:
- Dark chocolate
- Healthy fats
- Leafy greens
- Mediterranean-diet foods
- Oysters
- Sweet potatoes
- Turkey สมัครสมาชิก UFABET
Dark Chocolate
Cocoa beans contain flavonoids, plant-based nutrients. That are powerful antioxidants and may improve mood. In an extensive study of U.S. women without previous depression. Higher flavonoid consumption was linked with a lower risk of depression, especially among older women.
Different ways to enjoy dark chocolate include:
- Add dark chocolate chips or shavings to baked goods or other desserts
- Eating it as a standalone snack
- Pairing it with fresh berries
Healthy Fats
Healthy fats like those in nuts and fish are crucial for brain and heart health.
They are also considered one of the good foods for depression. A large review of studies found that people eating the most fish had a 17% lower risk of depression than those eating the least fish.
Another review found that omega-3 fish oil supplements boosted the effects of medication in people with depression, compared with taking a placebo.
To add healthy fats into your diet, you can:
- Choose oils such as olive oil for sautéing foods and in salad dressings
- Include nuts and seeds, like walnuts and flaxseeds, in muffins or salads
- Incorporate fatty fish such as Atlantic or Pacific mackerel, herring, or salmon into lunch or dinner meals