5 superfoods that can improve mood and combat depression

Seasonal depression can occasionally snuck in with the change of the
seasons. Eating a balanced, healthy diet can help reduce depressive
symptoms and improve mood. There are many superfoods that are
good for mental health.
Though certain meals have been shown to aid with depression
symptoms, it is important to remember that they cannot repair
mental health conditions.
Let's examine superfoods that can help with sadness and mood.
How are superfoods classified?
Superfoods are a class of foods that are incredibly high in vitamins,
minerals, and antioxidants. They frequently include high levels of
protein, fiber, and good fats.
5 superfoods to improve memory and brain health

1. Eating fish may help prevent sadness
It has been shown that fish, particularly fatty and oily fish like
sardines, salmon, and mackerel, can help prevent the symptoms of
According to a review of 26 studies in the Journal of Epidemiology
and Community Health, regular fish eating is significantly associated
with a lower incidence of depression and depressed symptoms.
According to one study, fish's fatty acids may help lower the
incidence of depression since they have anti-inflammatory
characteristics. According to a 2013 study, fatty fish like salmon are
associated with an improvement in mood in people who are
2. Vegetables combat symptoms of depression
A varied, balanced diet has several health advantages, including
advantages for mental health. According to research, eating enough
veggies each day helps to reduce depressed symptoms. Adults
should consume 2-3 cups of veggies per day, according to the USDA.
Daily eating of fruits and vegetables is associated with better mental
health, according to several studies (including one in 2020 and one in
Adults who eat more fruits and vegetables had a lower risk of
depression, according to a 2016 assessment of many research.
Similar findings were reached by a 2018 study on Iranian adults,
which found that people who ate more vegetables experienced
lower signs of psychological distress, anxiety, and sadness.
A 2019 study also discovered that persons who eat a variety of
veggies over the period of three months had fewer depressive
symptoms. Adults who consumed fewer types of veggies had a little
reduction in their symptoms of depression as well.

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3. Nuts can improve mood and reduce the risk of depression.
Nuts are a superfood brimming with advantages for mental wellness.
A daily handful of nuts is associated with a decreased risk of
developing depression. According to a recent study in the journal
Clinical Nutrition, eating a handful of nuts every day is associated
with a 17% decreased risk of depression.
Researchers discovered that eating 30 grams of nuts, such as
almonds, walnuts, hazelnuts, pistachios, cashews, or Brazil nuts,
reduced the risk of taking antidepressants and developing depression
among middle-aged and older persons.
Despite relevant sociodemographic, lifestyle, and health
confounders, the 2023 study's findings show that a sizable sample of
middle-aged and older adults from the U.K. who consume nuts on a
low-to-moderate and regular basis are less likely to experience
depression than nonconsumers after a 5.3-year follow-up period.
A 2016 study discovered that teenage guys' moods were enhanced
by consuming walnuts over the course of two months. The females
showed no signs of mood alterations.
According to a different study, people who consume walnuts had a
lower risk of developing depression.
"Better focus, higher energy levels, more interest in doing things, and
greater self-control of rates of speech and movement appear to be
the causes of lower depression scores among walnut users. These
symptoms of depression are less common in nut and walnut eaters,
according to the 2019 study.
4. Dark chocolate can lift your spirits
Although dark chocolate is typically thought of as a treat, it also has a
lot of health advantages. Iron, magnesium, fiber, and antioxidants

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are all abundant in it. Additionally, eating dark chocolate helps lessen
the effects of depression.
Additionally, dark chocolate has been linked to improvements in
mood and mental health. In contrast to people who ate no chocolate
at all, those who consumed dark chocolate had much decreased
odds of experiencing depressed symptoms, according to a 2019
study from the University College of London. According to the
American Psychiatric Association, milk chocolate did not have the
same effect.
The stress hormone cortisol is lowered by polyphenols, according to
dietician Devon Peart who spoke with Cleveland Health Clinic. So
consuming dark chocolate has the potential to improve your mood.
According to a 2022 study, folks who consumed 85% cocoa chocolate
on a regular basis had higher moods than those who consumed
chocolate with a lower cocoa content or no chocolate at all.
5. Blueberries combat postnatal depression
Numerous health advantages of blueberries include their ability to
combat postpartum depression.
In a Canadian research, pregnant women were given blueberry juice
to help avoid postpartum depression. Many women experience the
postpartum blues, a brief period of sorrow following childbirth.
Researchers discovered that women who drank blueberry juice or
extract had a much lower risk of developing postpartum depression.
Antioxidant-rich blueberries have been shown to help young
individuals combat the symptoms of depression. In a 2020 study, it
was discovered that adolescents who took supplements containing
wild blueberries over the course of a month experienced fewer
depressive symptoms. According to a different study, youngsters

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who drank a blueberry beverage high in flavonoids reported feeling

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