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According to the World Health Organization, 350 million people worldwide suffer from depression. Feeling sad or down in the dumps are normal human emotions that we all experience from time to time. However, if these feelings linger, and you’re experiencing symptoms that include fatigue, weight fluctuation, and feelings of worthlessness, anxiety, or helplessness, they may be signs that you’re experiencing depression.
In the realm of self care, it is just as important to take care of your mental health and well-being as your physical health. What many people don’t realize is that nutrition, physical activity and mental health go hand-in-hand. This month, I am sharing some of my favorite mood boosting foods that help fight depression.
- Stephanie
P.S. If you or a loved one struggles with depression, consult with your physician.
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8 Foods that Fight Depression
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 Greens - Leafy greens are full of vitamins and nutrients, specifically vitamin folate and B6. A deficiency in folate has been shown to have numerous consequences including anxiety and depression. B6 is also a necessary part of helping your body create serotonin, which means loading up your salad bowls with some fresh, crisp greens is a fantastic way to help boost your mood!
- Fish - Scientists have found an interesting link between the countries with the highest consumption of fish and the lowest rates of depression. High in omega-3 fatty acids, consuming fish or fish oil can help to raise serotonin levels in your brain. Fish that have the highest omega-3 levels include: salmon, tuna, anchovies, cod and rainbow trout.
- Berries - Brightly colored and packed with antioxidants, a handful of juicy berries can help your mental health and improve cognitive function. Berries are super easy to prepare and a great on-the-go mood-boosting snack.
- Turmeric - This bright yellow Indian spice has been shown to enhance moods due to a compound called curcumin. According to research, consuming curcumin can lessen anxiety and enhance moods. Turmeric is an extremely versatile spice that works in dishes from rice, eggs, smoothies and more!
- Green Tea - Not only is green tea rich in cancer-fighting antioxidants and metabolism-boosting properties, but it is also a good source of theanine. Theanine works with caffeine and is associated with a decrease in mental and physical stress, improved cognition and boost in mood and cognitive performance.
- Nuts - Full of protein and nutrients, nuts can also be good for your brain health as well. With mood-boosting vitamins and minerals such as folate, antioxidants, omega-3 fatty acids, and phenylalanine, nuts are a fantastic addition to your regular diet. A few of the best nuts for your mental health include: walnuts, almonds and cashews.
- Olive Oil - People with diets rich in mono- and polyunsaturated fats have been shown to have lower rates of depression. Olive oil is considered a “healthy” fat full of monounsaturated fatty acids and has been shown to help protect against depression. So, swap out your butter and margarine and opt for olive oil instead. Just remember to use it in moderation!
- Dark Chocolate - It is no secret that dark chocolate is a feel-good food, but the truth is there’s science behind that secret. Eaten in moderation, dark chocolate stimulates the production of feel-good chemicals in the brain known as endorphins. Dark chocolate can also increase serotonin, a brain chemical important for maintaining a positive mood and combating depression.
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| California Avocado & Banana Frosty |
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Recipe by California Avocado
Serving Size: 4
This frozen treat is a wholesome twist on a dessert that makes a delicious choice for an after-school snack! It is sweetened with bananas and agave and gets its luscious, creamy consistency from delicious, good-for-you California Avocados. Each serving provides an excellent source (20% of Daily Value) of dietary fiber and a good source (10%-19% of Daily Value) of potassium, vitamin C and folate.
Ingredients:
- 1 ripe Fresh California Avocado, peeled, seeded and diced into ¾-in. cubes and frozen
- 1 ½ ripe bananas, peeled, cut into ½-in. slices and frozen
- 3 Tbsp. agave nectar
- 3 Tbsp. cocoa powder
- 1 Tbsp. virgin coconut oil
- 2 tsp. lemon juice
- 1 tsp. vanilla extract
- Pinch of salt (as needed)
Instructions:
- Remove the avocado and banana from the freezer and thaw slightly, about 20 minutes.
- Place the avocado, banana, agave nectar, cocoa powder, coconut oil, lemon juice, vanilla extract and salt in a blender and process for 60 seconds. Stop and scrape down the sides of the bowl. Continue to process until smooth and creamy; the mixture should resemble soft serve ice cream. Scoop the frosty into bowls and garnish with optional toppings.
Serving Suggestion: Best consumed right away or leftovers can be frozen. Optional toppings can include shredded unsweetened coconut, fresh berries, sliced bananas or chopped nuts.
* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
Nutrition Information Per Serving: Calories 180; Total Fat 9 g (Sat 4 g, Trans 0 g, Poly 1 g, Mono 3.5 g); Cholesterol 0 mg; Sodium 30 mg; Potassium 330 mg; Total Carbohydrate 28 g; Dietary Fiber 5 g; Total Sugars 18 g; Protein 2 g; Vitamin A 78 IU; Vitamin C 8 mg; Calcium 7 mg; Iron 1 mg; Vitamin D 0 IU; Folate 40 mcg; Omega 3 Fatty Acid 0.05 g
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| “Happiness is a perfume you cannot pour on others without getting some on yourself.” – Ralph Waldo Emerson |
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| Lifestyle Tips to Fight Depression |
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Meditation - Research has shown that regular meditation can have countless benefits for your mental health including helping those who suffer with depression. In fact, some even call it “exercise” for the brain.
Exercise - Exercise isn’t just good for your body, it’s also good for your brain. Exercise releases endorphins, which are your body’s natural brain boosting chemicals. Research has shown that people who are more active are less likely to suffer from depression and anxiety. Whether you prefer running, tennis or swimming, staying active is a great way to improve your mood.
Journaling - Journaling is a great way to release stress as well as practice gratitude. Journaling is an excellent tool that can help you explore new solutions to your problems and work through negative emotions. If you do choose to include journaling to help fight depression, be conscious not to let yourself “live in your head” or dwell on the negative. Remember, journaling is supposed to help you release the negative and focus on the positive.
Hobbies - Getting involved in activities that are outside of your normal work and life routine can help boost your mood and increase your social network. Pick up an old hobby or explore new ones, the key is to get involved with something that you can look forward to and have fun with!
Sleep - Sleep is vital for overall health and well-being. Being sleep deprived can affect your mood and increase risk for mood disorders and depression. The link between sleep and your mood is complex, but very important to address. If you find you are having trouble falling asleep or are sleeping too much, contact your physician to discuss the best way to address this.
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| ABOUT SO Nutrition |  | Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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