“In my opinion, food is one of the most powerful weapons we have in our arsenal when it comes to fighting depression,” says Dr. Ramsey, co-author of The Happiness Diet. A study published in June backs him up:
Researchers found that higher consumption of fiber, whole grains and produce had protective effects- while a diet packed with added sugars and refined grains was associated with increased risk. Dr. Ramsey’s five suggestions for your grocery list.
Leafy Greens– Try to eat at least one serving a day, urges Dr. Ramsey. Veggies like kale, spinach and Swiss chard are rich folate, which is critical for making serotonin and dopamine.
Seafood-Women who ate fish at least twice a week had a 25% lower risk of depression than those who consumed fish less often, according to a 2014 Australian study. Shellfish count, too, says Dr. Ramsey.
Beans-Beans can help improve mood, says Dr. Ramsey, because their prebiotic fiber feeds the beneficial bacteria in our intestines, which play a role in regulating inflammation and brain health.
Nuts-A 2013 Spanish study showed that Mediterranean diet supplemented with an ounce of nuts per day reduced a person’s risk of depression by about 20%. Nuts appear to help prevent low levels of the healthy-brain compound BDNF
Dark Chocolate-Snack on one small square of a bar that’s at least 70% cacao. The dark stuff possesses compounds that help increase blood flow to the brain.