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The Best Foods for Managing
Depression Symptoms

Nutrition plays a huge role in managing depression.  So it's crucial that you pick the right foods that will drive your recovery. 

So where do you start?

Put these foods on your shopping list...


Photo  Credit: Pixabay


Fruits:

• apricots
• cantaloupe
• peaches
• blueberries
• grapefruit
• kiwi
• oranges
• strawberries


The Best Foods for Managing Depression Symptoms
The Best Foods for Managing Depression Symptoms

Photo  Credit: Pixabay


Protein Sources:

Try to eat a variety of these foods every day to get your daily allowance of protein. This breaks down to 56mg a day for men and 46 mg a day for women.

• beans

• lentils

• lean, grass-fed, antibiotic and hormone free meats and animal products.

•wild caught seafood.  Avoid farm raised seafood which may be genetically altered.

•non-gmo (genetic engineered organism) soy

•nuts and seeds

•quinoa

•brown rice

•non-gmo plant-based protein shakes

•whey protein shakes (Look for ones that are Rsbt free)

Wild caught fatty fish like:

• anchovy

• mackerel

• salmon

• sardines

• tuna

By the way, wild caught fish contains omega 3 fatty acids which naturally boost mood.

Protein is essential for helping to maintain a stable mood. On a personal note, I think plant protein sources contain just as much, or in some cases more than animal based protein sources. 

Incidentally, good protein sources are also rich in selenium, a mineral shown to improve mood. According to the National Institutes of Health (NIH), Office of Dietary Supplements, adults should aim for about 55mcg of selenium a day. 


Photo Credit: Pixabay


Veggies:
• broccoli
• carrots
• collards
• pumpkin
• spinach
• sweet potato 
• peppers
• potatoes
• tomatoes

Choose healthy fats like olive, canola and extra virgin coconut oils.

Nuts and Seeds

• almonds
• walnuts
• cashews
• pumpkin seeds
• sunflower seeds


ABB Smoothie Recipe

Image Credit: Refe

Try this delicious ABB (Almond, Banana, Blueberry) Smoothie

This smoothie is delicious, easy to make and is packed with protein, fiber, potassium, omega 3-fats, and antioxidants. 

1/2 cup Unsweetened Vanilla Almond Milk
1/2 cup Frozen, Organic Blueberries
1/4 cup Frozen, Organic Strawberries
1/4 cup Orange Juice
2 tablespoons Almond Butter
2-3 teaspoons Organic Ground Flaxseeds (or 1 teaspoon Chia Seeds)
2 Ripe Bananas
Place all ingredients in a blender and mix for a minute or two. 

Drink up!

Makes one serving



I hope this article helps you on your journey to better mental health!

Brighter skies are ahead,




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Home: Treating Depression Naturally: Nutrition and Depression: The Best Foods for Managing Depression Symptoms





Week 1

This first installment focuses on the link between exercise, diet and good mental health.

Week 2

I'll talk about the importance of using relaxation techniques to lift your mood and calm your nerves, which in turn improves mental health. 

Week 3

This week all about using self-esteem to improve mental health and overall well-being. 

Week 4

This final week presents ways to reduce social media usage. Studies show that over consumption of social media contributes to anxiety and depression.

Click here to start this free e-course!




Week 1

This first installment focuses on the link between exercise, diet and good mental health.

Week 2

I'll talk about the importance of using relaxation techniques to lift your mood and calm your nerves, which in turn improves mental health. 

Week 3

This week all about using self-esteem to improve mental health and overall well-being. 

Week 4

This final week presents ways to reduce social media usage. Studies show that over consumption of social media contributes to anxiety and depression.

Click here to start this free e-course!