It's no secret that you are what you eat — but did you know you might feel what you eat, too?
A September 2015 study published in BMC Medicine is just one of many to find a link between food and mental health.
After looking at the eating habits of more than 15,000 people for 10 years, researchers found that people who ate a lot of fruits, veggies, nuts and fish had a lower risk of depression.
A major nutritional deficiency of people with depression is in omega-3 fats, which help decrease inflammation and improve mood regulation. Eating salmon will set you up perfectly to combat any mood swings.
Researchers found that their is a relationship between symptoms of depression and eating tomatoes and tomato-based products. The results show that participants who regularly consumed tomatoes had nearly half the odds of depression as those who didn't have a consistent tomato-fix.
The biggest micronutrient deficiency in depression are the B vitamins, especially vitamin B-6, which regulates the metabolism and breakdown of all neurotransmitters. Chomping on chickpeas can change all that.
Researchers from the American Journal of Clinical Nutrition linked higher fibre intake with lower depression rates, while refined grains (white bread) were associated with higher rates of depression.
Nuts and Seeds
Nuts may be the perfect superfood, since they're a triple threat for depression: high in protein and amino acids, healthy fats like omega-3 and tryptophan, the brain-soothing chemical that builds serotonin levels, which make you happier.