Health and care topics

What foods are good for helping depression. Depression affects many people, and it can be life changing. Medical treatment and counseling can often help relieve symptoms, but lifestyle remedies, such as a healthful diet, can also boost a person’s well-being. There is no specific diet to treat depression, but eating more of some foods and less or none of others can help some people manage their symptoms. In this article, we look at some foods and nutrients that may be beneficial and some that people should avoid. Many nutrients are available to purchase, but people should ask their doctor’s advice before using any supplements, as they can sometimes interfere with other medications Healthy eating habits also include replacing foods that contain trans fats, added salt, and sugar with more nutritious options. Following a healthy diet has many benefits, including building strong bones, protecting the heart, preventing disease, and boosting the mood. This article discusses the top 10 benefits of a healthful diet and the evidence behind them. Heart health Oscar Wong/Getty Images According to the Centers for Disease Control and Prevention Source, heart disease is the leading cause of death for adults in the United States. The American Heart Association (AHA)Trusted Source states that almost half of U.S. adults live with some form of cardiovascular disease. High blood pressure, or hypertension, is a growing concern in the U.S. The condition can lead to a heart attack, heart failure, and a stroke. It may be possible to prevent up to 80% of premature heart disease and stroke diagnoses with lifestyle changes, such as increasing physical activity and healthful eating. The foods people eat can reduce their blood pressure and help keep their hearts healthy. The DASH diet, or the Dietary Approaches to Stop Hypertension diet, includes plenty of heart healthy foods. The program recommendsTrusted Source: eating plenty of vegetables, fruits, and whole grains choosing fat-free or low fat dairy products, fish, poultry, beans, nuts, and vegetable oils limiting saturated and trans fat intake, such as fatty meats and full-fat dairy products limiting drinks and foods that contain added sugars restricting sodium intake to less than 2,300 milligrams per day — ideally 1,500 mg daily — and increasing consumption of potassium, magnesium, and calcium High-fiber foods are also crucial for keeping the heart healthy. The AHATrusted Source states that dietary fiber helps improve blood cholesterol and lowers the risk of heart disease, stroke, obesity, and type 2 diabetes. The medical community has long recognized the link between trans fats and heart-related illnesses, such as coronary heart disease. Limiting certain types of fats can also improve heart health. For instance, eliminating trans fats reduces the levels of low-density lipoprotein (LDL) cholesterol. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of a heart attack and stroke. Reducing blood pressure can also promote heart health. Most adults may achieve this by limiting their salt intake to no more than 1,500 mgTrusted Source per day. Food manufacturers add salt to many processed and fast foods, and a person who wishes to lower their blood pressure should avoid these products. Reduced cancer risk A person may eat foods that contain antioxidants to help reduce their risk of developing cancer by protecting their cells from damage. The presence of free radicals in the body increases the risk of cancer, but antioxidants help remove them to lower the likelihood of this disease. Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, including beta carotene, lycopene, and vitamins A, C, and E. According to the National Cancer InstituteTrusted Source, there are laboratory and animal studies that link certain antioxidants to a reduced incidence of free radical damage due to cancer. However, human trials are inconclusive and doctors advise against using these dietary supplements without consulting them first. Foods high in antioxidants include: berries, such as blueberries and raspberries dark, leafy greens pumpkin and carrots nuts and seeds Having obesity may increaseTrusted Source a person’s risk of developing cancer and result in poorer outcomes. Maintaining a moderate weight may reduce these risks. In a 2014 studyTrusted Source, researchers found that a diet rich in fruits reduced the risk of upper gastrointestinal tract cancers. They also found that a diet rich in vegetables, fruits, and fiber lowered the risk of colorectal cancer, while a diet rich in fiber reduces the risk of liver cancer. Read more about cancer-fighting foods here. Better mood Some evidence suggests a close relationship between diet and mood. In 2016, researchers found that diets with a high glycemic load may trigger increased symptoms of depression and fatigue in people who have obesity but are otherwise healthy. A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load. Recent research also found that diet can affectTrusted Source blood glucose levels, immune activation, and the gut microbiome, which may affect a person’s mood. The researchers also found that there may be a link between more healthful diets, such as the Mediterranean diet, and better mental health. Whereas, the opposite is true for diets with high amounts of red meat, processed, and high fat foods. It is important to note that the researchers highlighted a necessity for further research into the mechanisms that link food and mental health. If a person suspects they have symptoms of depression, talking with a doctor or mental health professional may help. Improved gut health The colon is full of naturally occurring bacteria, which play important rolesTrusted Source in metabolism and digestion. Certain strains of bacteria also produceTrusted Source vitamins K and B, which benefit the colon. They may also help fight harmful bacteria and viruses. A diet high in fiber may decreaseTrusted Source inflammation in the gut. A diet rich in fibrous vegetables, fruits, legumes, and whole grains may provide a combination of prebiotics and probiotics that help good bacteria thrive in the colon. These fermented foods are rich in probioticsTrusted Source: yogurt kimchi sauerkraut miso kefir Prebiotics may help improveTrusted Source a range of digestive issues, including irritable bowel syndrome (IBS) symptoms. Improved memory A healthful diet may help maintain cognition and brain health. However, further conclusive research is necessary. A 2015 study identified nutrients and foods that protect against cognitive decline and dementia. The researchers found the following to be beneficial: vitamin D, C, and E omega-3 fatty acids flavonoids and polyphenols fish Among other diets, the Mediterranean diet incorporates many of these nutrients. Read more about foods to boost brain function here. Weight loss Maintaining a moderate weight can help reduce the risk of chronic health issues. A person who has more weight or obesity may be at risk of developingTrusted Source certain conditions, including: coronary heart disease type 2 diabetes osteoarthritis stroke hypertension certain mental health conditions some cancers Many healthful foods, including vegetables, fruits, and beans, are lower in calories than most processed foods. A person can determine their calorie requirements using guidance from the Dietary Guidelines for Americans 2020–2025Trusted Source. Maintaining a healthy diet can help a person stay within their daily limit without monitoring their calorie intake. In 2018, researchers found that following a diet rich in fiber and lean proteins resulted in weight loss without the need for monitoring calorie intake. Diabetes management A healthy diet may helpTrusted Source a person with diabetes: manage their blood glucose levels keep their blood pressure and cholesterol within target ranges prevent or delay complications of diabetes maintain a moderate weight It is vital for people with diabetes to limit their intake of foods with added sugar and salt. They should also consider avoiding fried foods high in saturated and trans fats. Read about the best foods for diabetes here. Strong bones and teeth A diet with adequate calcium and magnesium is important for strong bones and teeth. Keeping the bones healthy can minimize the risk of bone issues later in life, such as osteoporosis. The following foods are rich in calciumTrusted Source: dairy products kale broccoli canned fish with bones Food manufacturers often fortify cereals, tofu, and plant-based milk with calcium. Magnesium is abundant in many foods, and some of the best sources includeTrusted Source: leafy green vegetables nuts seeds whole grains Getting better sleep A variety of factors, including sleep apnea, can disrupt sleep patterns. Sleep apnea occurs when a condition repeatedly blocks the airways during sleep. Risk factors includeTrusted Source obesity and drinking alcohol. Reducing alcohol and caffeine intake may help a person gain restful sleep, whether they have sleep apnea or not. The health of the next generation Children learn most health-related behaviors from the adults around them, and parents who model healthy eating and exercise habits tend to pass these on. Eating at home may also help. In 2018, researchers found that children who regularly ate meals with their families consumed more vegetables and fewer sugary foods than their peers, who ate at home less frequently. Quick tips for a healthful diet There are plenty of small ways to improve a person’s diet, including: swapping soft drinks for water or herbal tea ensuring each meal consists of some fresh produce choosing whole grains instead of refined carbohydrates consuming whole fruits instead of juices limiting red and processed meats, which are high in salt and may increase the risk of colon cancer eating more lean protein, which people can find in eggs, tofu, fish, and nuts A person may also benefit from taking a cooking class and learning how to incorporate more vegetables into their meals. Summary Healthy eating has many benefits, such as reducing the risk of heart disease, stroke, obesity, and type 2 diabetes. A person may also boost their mood and gain more energy by maintaining a balanced diet. A doctor or dietitian can provide further tips for eating a more healthy diet. Last medically reviewed on July 28, 2022 DiabetesType 2StrokeCancer / OncologyNutrition / DietObesity / Weight Loss / Fitness 27 sourcescollaps It is vital to have awareness of the most healthful foods to ensure a wide a range of nutrients in the diet. A balanced diet is the secret to healthful eating. This article will cover the 15 most healthful foods and their benefits. Nuts, pulses, and grains A healthful diet can help ensure that the body gets all the nutrients it needs. Nuts, pulses, and grains are all highly nutritious. The following are some of the most healthful: 1. Almonds Almonds provide plenty of nutrients, includingTrusted Source: magnesium vitamin E iron calcium fiber riboflavin One 2019 meta-analysisTrusted Source found that consuming almonds significantly reduced total cholesterol levels. 2. Brazil nuts Brazil nuts (Bertholletia excelsa) are some of the most healthful nuts available. They are an excellent sourceTrusted Source of both protein and carbohydrates, and they also provide good amounts of vitamin B-1, vitamin E, magnesium, and zinc. Brazil nuts also contain more selenium than many other foods. Selenium is a vital mineral for maintaining thyroid functionTrusted Source, and it is a great antioxidant for the human body. These nuts come in a hard shell and are usually available ready to eat, making them a quick, nutritious snack. Learn more about Brazil nuts here. 3. Lentils A lentil is a pulse that features prominently in many food cultures around the world, including those of Pakistan, Nepal, Bangladesh, India, Bhutan, and Sri Lanka. Lentils provide good amountsTrusted Source of fiber, magnesium, and potassium. They tend to require a long cooking time. However, manufacturers can sprout the seeds, making them a delicious, healthful, ready-to-eat snack. Adding a container of sprouted lentils to a lunchbox or picnic basket, perhaps with some chili powder or pepper for flavoring, makes for a delicious and healthful snack. Learn more about the health benefits of lentils here. 4. Oatmeal Interest in oatmeal has increased considerably during the past 20 years because of its health benefits. In 1997, the Food and Drug Administration (FDA) agreed that foods with high levels of rolled oats or oat bran could include data on the label about their cardiovascular health benefits as part of a low fat diet. This led to a surge in oatmeal’s popularity. Research has found that the cereal’s soluble fiber content helps lower cholesterol levelsTrusted Source and reduce cardiovascular risk factors. Oats contain complex carbohydrates, as well as water-soluble fiber. These slow down digestion and help stabilize levels of blood glucose. Oatmeal is also a good sourceTrusted Source of folate and potassium. People can make oatmeal from rolled or ground oats. Coarse or steel-cut oats contain more fiber than instant varieties. 5. Wheat germ Wheat germ is the part of wheat that grows into a plant. It is essentially the embryo of a seed. Germ, along with bran, is a byproduct of milling. Refining cereals often removes the germ and bran content. Whole grain products, however, still contain the germ and bran. This makes them a more healthful choice. Wheat germ is high in several vital nutrients, including: fiber vitamin E folic acid thiamin zinc magnesium phosphorus fatty alcohols essential fatty acids Fruits, vegetables, and berries Fruits, vegetables, and berries are easy to incorporate into the diet. The following are some of the most healthful: 6. Broccoli Broccoli provides good amountsTrusted Source of fiber, calcium, potassium, folate, and phytonutrients. Phytonutrients are compounds that reduce the risk of developing heart disease, diabetes, and some cancers. Broccoli also provides essential antioxidants such as vitamin C and beta-carotene. In fact, a single half-cup serving of broccoli can provide around 85%Trusted Source of a person’s daily vitamin C value. Another compound in broccoli, called sulforaphane, may have anticancer and anti-inflammatory qualities, according to one 2019 studyTrusted Source. However, overcooking broccoli can destroy many of its key nutrients. For this reason, it is best to eat it raw or lightly steamed. Learn more about the nutritional impact of broccoli here. 7. Apples Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances that the body generates. They cause undesirable changes in the body and may contribute to chronic conditions, as well as the aging process. However, some studiesTrusted Source have suggested that an antioxidant in apples might extend a person’s life span and reduce the risk of chronic disease. Learn more about apples here. 8. Kale Kale is a leafy green vegetable that offers a wide range of different nutrients. For example, this powerfully nutritious plant is an excellent sourceTrusted Source of vitamins C and K. People can cook or steam kale. They can also blend it into smoothies or juices for a nutritional kick. Learn more about how to include kale in the diet here. 9. Blueberries Blueberries provide substantial amounts of fiber, antioxidants, and phytonutrients. Unlike minerals and vitamins, phytonutrients are not essential for survival. However, they may help prevent disease and maintain vital bodily functions. In a 2019 reviewTrusted Source of 16 studies, the authors suggest that consuming blueberries may help protect against cognitive decline, which may help reduce the risk of Alzheimer’s disease. They also found that blueberries might help prevent cardiovascular disease. Another 2019 studyTrusted Source, this time in mice, found that blueberry polyphenols reduced obesity and certain metabolic risk factors. They also improved the composition of gut bacteria. According to a 2015 clinical trialTrusted Source, eating 22 grams of freeze dried blueberries every day for 8 weeks led to a significant decrease in blood pressure among women with stage 1 hypertension. Discover the nutritional power of blueberries. 10. Avocados Some people avoid consuming avocados due to their high fat content. However, avocados provide healthful fatsTrusted Source, as well as B vitamins, vitamin K, and vitamin E. Avocados are also a good source of fiber. In one 2018 reviewTrusted Source of studies, avocados increased levels of high-density lipoprotein, or “good,” cholesterol. This type of cholesterol removes more harmful cholesterol from the bloodstream. Avocados might also have anticancer properties. A 2019 test tube studyTrusted Source of avocados showed that colored avocado seed extract reduced the viability of breast, colon, and prostate cancer cells. However, the study did not indicate whether or not the effects would be the same in humans. Avocados may also have associations with improved nutrient absorption, better overall diet, and fewer metabolic risk factors, according to one 2013 studyTrusted Source. Avocados are highly nutritious and very filling. Learn more about them here. 11. Leafy green vegetables One 2019 studyTrusted Source in rats showed that consuming leafy greens for 6 weeks led to a significant reduction in cardiovascular risk factors. Spinach is an example of a leafy green with antioxidant content, especially when it is raw, steamed, or very lightly boiled. It is a good source of the following nutrientsTrusted Source: vitamins A, B-6, C, E, and K selenium niacin zinc phosphorus copper potassium calcium manganese betaine iron Learn about the many benefits of spinach here. 12. Sweet potatoes Sweet potatoes provide dietary fiber, vitamin A, vitamin C, vitamin B-6, and potassium. The Center for Science in the Public Interest compared the nutritional value of sweet potatoes with that of several other vegetables. Sweet potatoes ranked number one for their vitamin A, vitamin C, iron, calcium, protein, and complex carbohydrate content. Fish, meat, and eggs When it comes to fish, meat, and eggs, many healthful options are available. For example: 13. Oily fish Some examples of oily fish include salmon, trout, mackerel, herring, sardines, and anchovies. These types of fish have oil in their tissues and around their gut. Their lean fillets contain high levels of omega-3 fatty acidsTrusted Source. These oils may provide benefits for the heart and nervous system, according to the Office of Dietary Supplements (ODS). The ODS also suggest that omega-3 fatty acids can help with inflammatory conditions such as arthritis. They are also plentiful in vitamins A and D. One 2014 study suggested that fatty acids can significantly reduce the risk of rheumatoid arthritis. 14. Chicken Chicken is a cost effective and healthful meat. Free-range chicken serves as an excellent source of protein. However, it is important to remember that preparation and cooking methods affect how healthful chicken is. This means that people should limit their intake of deep-fried chicken and always remove the skin before consumption. Chicken skin has high levels of saturated fat. 15. Eggs Eggs are another source of protein that people can easily incorporate into a balanced diet, as they are highly versatile. Eggs contain vitamins includingTrusted Source B-2 and B-12, both of which are important for preserving energy and generating red blood cells. Eggs are also a good source of the essential amino acid leucine, which plays a role in stimulating muscle protein synthesis. Eggs also provide a good amount of choline, which is important for cell membranes. The yolk contains most of the egg’s vitamins and minerals, as well as the fat and cholesterol. However, one 2017 reviewTrusted Source found that eating up to seven eggs per week does not increase the risk of heart disease. That said, the authors mention that people with cardiovascular disease or diabetes should seek medical consultation about including eggs in the diet. Indeed, one studyTrusted Source found higher rates of cardiovascular disease in people who consumed more cholesterol from eggs. Consuming fat in moderate amounts is healthful as part of a balanced, nutritious diet. Learn more about eggs here. Balance and moderation Including these 15 foods in the diet can provide notable health benefits. However, it is important for people to have a balanced diet that does not focus on one specific type of food. People should remember that having an occasional treat is not going to be harmful to overall health, as long as they ensure a regular and varied intake of nutrients. Q: I want to follow a vegan diet. Can I still obtain all the healthful proteins I need? A: People who follow a vegan diet can obtain healthful proteins from plant sources, but not all plant sources contain all of the essential amino acids that animal sources of protein do. Therefore, pairing certain plant foods together is important to ensure that the person consumes all of the essential amino acids they need. Quinoa and tofu contain all essential amino acids. Beans and rice, hummus and pita, and whole grain bread with peanut butter are examples of pairs of plant-based foods that provide all the essential What foods are good for helping depression? Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — Written by Jon Johnson on August 20, 2019 Diet and depression Selenium Vitamin D Omega-3 Antioxidants B vitamins Zinc Protein Probiotics Weight management Foods to avoid Caffeine Outlook We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. Depression affects many people, and it can be life changing. Medical treatment and counseling can often help relieve symptoms, but lifestyle remedies, such as a healthful diet, can also boost a person’s well-being. There is no specific diet to treat depression, but eating more of some foods and less or none of others can help some people manage their symptoms. In this article, we look at some foods and nutrients that may be beneficial and some that people should avoid. Many nutrients are available to purchase, but people should ask their doctor’s advice before using any supplements, as they can sometimes interfere with other medications. Link between diet and depression A healthful diet may improve symptoms of despression. One factor that may contribute to depression is a person’s dietary habits, which will determine the nutrients that they consume. A 2017 studyTrusted Source found that the symptoms of people with moderate-to-severe depression improved when they received nutritional counseling sessions and ate a more healthful diet for 12 weeks. The improved diet focused on fresh and whole foods that are high in nutrients. It also limited processed refined foods, sweets, and fried food, including junk food. Depressive symptoms, including mood and anxiety, improved enough to achieve remission criteria in more than 32% of the participants. The researchers concluded that people could help manage or improve their symptoms of depression by addressing their diet. Selenium Some scientistsTrusted Source have suggested that increasing selenium intake might help improve mood and reduce anxiety, which may help make depression more manageable. Selenium is present in a variety of foods, includingTrusted Source: whole grains Brazil nuts some seafood organ meats, such as liver Supplements are available for purchase in health food shops. Vitamin D Vitamin D may help improve the symptoms of depression, according to a 2019 meta-analysisTrusted Source. People obtain most of their vitamin D through sun exposure, but dietary sources are also important. Foods that can provide vitamin D includeTrusted Source: oily fish fortified dairy products beef liver egg Supplements are also available for purchase in health food shops and pharmacies. Omega-3 fatty acids The results of some studies have suggested that omega-3 fatty acids might help with depressive disorders. However, the authors of a 2015 reviewTrusted Source concluded that more studies are necessary to confirm this. Eating omega-3 fatty acids may reduce the risk of mood disorders and brain diseases by enhancing brain function and preserving the myelin sheath that protects nerve cells. Good sources of omega-3 fatty acids includeTrusted Source: cold-water fish, such as salmon, sardines, tuna, and mackerel flaxseed, flaxseed oil, and chia seeds walnuts Omega-3 supplements are also available in health food shops and pharmacies.