Many people suffer from mental health issues due to the ongoing lockdown resulting from the COVID-19 pandemic, which has forced them to spend more time at home away from friends and loved ones. Nutrition experts have revealed that there are many foods that can help individuals feel happier and reduce symptoms of depression. Here are the main foods, according to the British newspaper Daily Mail:
**Dark Chocolate Can Improve Hormonal Balance**
Nutritionist Julie Hodgson explained that dark chocolate is rich in magnesium, which can calm the nervous system. Hodgson recommended consuming foods rich in magnesium such as avocados, dark chocolate, almonds, cashews, pumpkin seeds, kale, spinach, and legumes like lentils, chickpeas, and beans. Magnesium is essential for hundreds of chemical reactions in the body, including those affecting mental health. It can improve the hormonal balance linked to lowered mood and is particularly beneficial for calming the nervous system and the mind.
**Fatty Fish, Nuts, and Vegetable Oils**
Fatty fish are excellent foods to add to your diet as they provide the body with many healthy fats that benefit the heart, lungs, and circulatory system. Louise Wilcoxson, director of the "No You" fitness center, stated that fatty fish, such as mackerel and salmon, can also help alleviate symptoms of depression. In addition to fatty fish, nuts, seeds, and vegetable oils have the same benefits as they all contain omega-3 fatty acids; these components provide essential elements for healthy brain growth and functioning. Some studies suggest that supplementing our meals with these healthy fats may help lessen symptoms of depression. The nutrition expert recommended consuming fish, including salmon, herring, mackerel, and anchovies, in two to three servings per week.
**Consume More Egg Yolks**
Egg yolks have many benefits in alleviating depression symptoms as they are rich in vitamin D, which is associated with depression and brain function. According to Louise Wilcoxson, fatty fish, red meat, and fortified breakfast cereals—cereals containing added vitamins and minerals—are also rich in vitamin D. Wilcoxson added that deficiency in vitamin D is sometimes linked to depression and other mood disorders. She recommended sun exposure for at least 20 minutes daily to naturally obtain sufficient vitamin D.
**Increase Protein Intake If You're on Antidepressants**
People taking antidepressants should ensure they consume enough protein. Wilcoxson stated that nutrient deficiency can lead to increased symptoms of depression in those on medication. She encouraged people to eat more foods containing the amino acid tryptophan, which the body uses to produce more melatonin, a vital mood hormone. Wilcoxson recommended consuming protein-rich foods like turkey, beef, and dark leafy vegetables to increase tryptophan levels, which is a precursor for producing the happiness hormone serotonin.
