Depression is a common psychological disorder that affects more than 264 million people globally.

A growing body of research suggests that dietary habits are closely linked to the prevention and treatment of various mental health conditions, including depression. In this article, we will explore 10 brain foods that can shield against depression.

1. Fatty Fish

Fatty fish such as salmon, mackerel, sardines, and herring are a rich source of omega-3 fatty acids, which are essential for brain health.

Several scientific studies have shown that consuming omega-3s can significantly reduce symptoms of depression and anxiety. These healthy fats aid in the production of serotonin and dopamine, two neurotransmitters that regulate mood and emotion. A diet rich in fatty fish can also reduce inflammation, which has been linked to depression and other mental health disorders.

2. Berries

Blueberries, strawberries, raspberries, and other types of berries contain high levels of antioxidants, which protect the brain from oxidative stress. Oxidative stress has been linked to depression and other mood disorders.

Berries are also rich in folate, a vitamin B that plays a crucial role in maintaining brain health. Studies have shown that low levels of folate are associated with an increased risk of depression.

3. Dark Chocolate

Dark chocolate contains high levels of flavonoids, which are powerful antioxidants that protect the brain from oxidative stress. Several scientific studies have shown that consuming dark chocolate can improve mood and reduce symptoms of depression.

Dark chocolate also contains phenylethylamine, a compound that releases endorphins, the body’s natural “feel-good” chemical.

4. Nuts and Seeds

Nuts and seeds such as walnuts, almonds, pumpkin seeds, and chia seeds are an excellent source of healthy fats, vitamins, and minerals. These foods contain high levels of magnesium, a mineral that plays a crucial role in maintaining brain health.

Several scientific studies have shown that low levels of magnesium are associated with an increased risk of depression. Nuts and seeds are also rich in tryptophan, an amino acid that aids in the production of serotonin, a neurotransmitter that regulates mood and emotion.

5. Leafy Greens

Kale, spinach, Swiss chard, and other leafy greens are rich in folate, a vitamin B that plays a crucial role in maintaining brain health. Folate aids in the production of serotonin, a neurotransmitter that regulates mood and emotion.

Several scientific studies have shown that low levels of folate are associated with an increased risk of depression. Leafy greens are also a good source of magnesium, a mineral that plays a crucial role in maintaining brain health.

6. Whole Grains

Whole grains such as brown rice, quinoa, and oats are an excellent source of vitamins, minerals, and fiber. These foods contain high levels of selenium, a mineral that plays a crucial role in maintaining brain health.

Several scientific studies have shown that low levels of selenium are associated with an increased risk of depression. Whole grains are also a good source of complex carbohydrates, which provide the brain with a steady supply of energy.

7. Fermented Foods

Yogurt, kefir, kimchi, sauerkraut, and other fermented foods are an excellent source of probiotics, which are beneficial bacteria that promote gut health. The gut-brain axis is a complex network that connects the brain and the gut.

Recent studies have shown that the gut microbiome is closely linked to mental health and that consuming probiotics can improve mood and reduce symptoms of depression.

8. Eggs

Eggs are a rich source of protein, vitamins, and minerals. They also contain high levels of choline, a nutrient that plays a crucial role in maintaining brain health.

Choline aids in the production of acetylcholine, a neurotransmitter that regulates mood and memory. Several scientific studies have shown that low levels of choline are associated with an increased risk of depression.

9. Turmeric

Turmeric is a spice that has been used for centuries in traditional medicine. It contains curcumin, a compound that has powerful anti-inflammatory properties.

Several scientific studies have shown that curcumin can improve mood and reduce symptoms of depression. Curcumin also stimulates the production of antioxidant enzymes, which protect the brain from oxidative stress.

10. Avocado

Avocado is a fruit that is rich in healthy fats, fiber, and vitamins. It contains high levels of monounsaturated fats, which are essential for brain health.

These healthy fats aid in the production of dopamine, a neurotransmitter that regulates mood and emotion. Avocado is also a good source of folate, a vitamin B that plays a crucial role in maintaining brain health.