Fighting Depression with Nutrition

Depression is a mental illness with many possible symptoms, such as irritability, low self-esteem, muscle tension, reckless behavior and sadness. Some people also experience changes in their appetite, like over- or undereating or an overriding desire for sweets, which can further result in feelings of guilt or fatigue from the lack of energy or nutrients in the diet.

 Did you know that nutrition can play a key role in fighting depression?

If you go to the doctor for symptoms of depression, they will probably not consider what you’re eating, but might instead simply send you back to your life with a prescription for antidepressants. The drugs might indeed relieve your symptoms of depression at first but leave you with many side effects, like nausea, weight gain, decreased libido or even more fatigue and anxiety.

By focusing on what nutrients we’re getting, we could actually prevent and treat mental illnesses like depression and anxiety disorders. To start with, it’s important to eat a balanced diet filled with vegetables, fruits, nuts, seeds, legumes and whole grains, if possible. However, there are individual nutrients that could make a difference according to many studies done on the topic.

Get more of:

–   Selenium (Brazil nuts, whole grains)

–   Magnesium & folate/B9 (nuts, seeds, green leafy vegetables)

–   Vitamin D (the sun, or a supplement during dark winter months)

–   Vitamin B12 (supplement, fortified foods, nutritional yeast)

–   Omega-3 (flax & chia seeds, walnuts)

–   Antioxidants (fresh, colorful foods, like fruits, berries & bell peppers)

–   Probiotics (fermented foods like sauerkraut & kombucha)

Our gut is like our second brain, so it’s important to take care of it by feeding it the right foods. By consuming a whole foods plant-based diet with minimally processed foods, you give your gut bacteria the nutrients it needs to keep not only itself but you as well, happy.

Try out our recipe for a probiotic, nutritious smoothie, that can help better your mood any day:

Revitalising cacao smoothie

(Makes 1 l)

1 ½ tsp nutritional yeast (B vitamins, antioxidants)

1 tbsp cacao powder (magnesium, antioxidants)

1 tbsp flaxseed oil (omega 3)

10 pecans/walnuts (B vitamins, magnesium, antioxidants)

3 dates (magnesium, B vitamins, antioxidants)

½ tsp cinnamon (antioxidants, prebiotic properties)

1 ½ frozen bananas (B vitamins, antioxidants)

Water to fill up the blender, ice