Do bananas help depression

Leafy Greens, Salmon, Dark Chocolate & More

There is a clear relationship between diet and depression. Learn about the foods that can improve your physical and mental health.

Depression is the top cause of disability worldwide, affecting more than 300 million individuals annually. While depression treatment can be multifaceted, there are several steps you can take to improve your mood naturally, including eating foods for depression.

Diet and nutrition play crucial roles in managing your well-being and boosting your energy. The best foods for depression include readily available items and produce that you may already have in your kitchen.

1. Leafy Greens

Spinach and depression may seem like a strange combination, but leafy greens like spinach, lettuce, swiss chard and watercress have numerous benefits that support both physical and mental health.

Leafy greens for depression contain folate, an essential ingredient in promoting healthy digestion and cardiovascular health. Most physicians recommend that pregnant women take folate throughout their pregnancy to mitigate the risk of birth defects. Additionally, leafy greens fight your body against toxins, help feed your gut and build enzymes.

Additionally, leafy greens are a significant part of the Mediterranean diet. Research shows that people following this diet tend to lead happier and healthier lives. They are also less likely to feel depressed than people who are not on this diet.

Consider adding more leafy greens to your diet by:

Making more salads for lunch and dinner
Blending them into fruit smoothies or other juices
Baking them into chips, like kale chips
Using the greens as wraps, like in lettuce wraps for burgers
Cooking them into soups

2. Blueberries

Blueberries taste delicious, and it turns out these tiny berries are full of antioxidants, too. Antioxidants help protect your body from the free radicals that can damage your cells. They can also protect your cholesterol, lower blood pressure, prevent heart disease and even improve cognitive brain function.

Additionally, eating blueberries for depression may also have mood-boosting effects. Berries appear to have similar impacts as valproic acid, which is a mood-stabilizing medication that helps regulate emotions.

Blueberries contain the antioxidant flavonoid anthocyanin, which is associated with reduced inflammation and the risk of depression. Finally, they also contain vitamin C, which can be beneficial for reducing the negative impacts of stress.

3. Salmon

Salmon also hosts several benefits and is noted as one of the most nutritious foods in the world. For one, salmon is rich in omega-3 fatty acids, which are beneficial for reducing the risk of cancer and lowering blood pressure. Salmon also contains an impressive amount of protein (22-25 grams per serving), which makes it a filling, low-fat food.

Salmon also contains the antioxidant astaxanthin, which helps protect the brain and nervous system. Astaxanthin can also prevent skin damage and promote youthfulness.

Finally, salmon works hard to fight inflammation. The relationship between inflammation and depression continues to emerge through research. Scientific studies continue to demonstrate higher rates between higher inflammation and increased risk of depression. This fact may also be because inflammation causes many serious diseases, such as heart disease, cancer and diabetes. Any of these diseases can also increase the risk of depression.

4. Oysters

Oysters and depression share a powerful relationship. Oysters contain many significant nutrients and minerals that yield great health benefits. Oysters have high levels of important macro and micronutrients including protein, vitamin B12, vitamin D, copper, manganese and selenium. They also are rich with antioxidants and omega-3 fatty acids, which are associated with general health and well-being.

Oysters also contain very high levels of zinc. Zinc is associated with boosted immunity and faster wound-healing rates. This makes the body stronger, and it can be a powerful weapon for proper development and growth.

Finally, it has long been presumed that oysters act as an aphrodisiac. This theory likely stems from the high zinc content. Zinc has been closely associated with sexual dysfunction, and zinc deficiency can lead to symptoms related to impotence and erectile dysfunction. Thus, oysters can be a beneficial asset for one’s sexual and emotional health.

5. Dark Chocolate

If you needed another excuse to dive into a chocolate indulgence, here you have it. Dark chocolate helps depression, and it can also help improve your overall health. Contrary to popular belief, dark chocolate can be extremely nutritious. A chocolate bar containing 70-85% cocoa can have 11 grams of fiber, 89% of the recommended daily intake for copper, 98% of the recommended daily intake for manganese, and 67% of the recommended daily intake for iron.

Dark chocolate also contains exceptional levels of antioxidant activity. Some research suggests that cocoa has even higher levels than fruit (including blueberries). Like other healthy foods, it can also improve brain function, protect the skin from harmful sun damage, and reduce heart disease risk.

Best of all? Research in a 30-day trial showed that eating dark chocolate positively impacted mood. Here’s your permission to indulge in moderation and reap the dark chocolate depression benefits.

6. Bananas

Bananas are a tasty and convenient snack, and bananas help depression. That’s because the fruit contains serotonin, an essential neurotransmitter that balances mood and daily functioning. Most antidepressants work to boost serotonin levels in the brain.

That said, eating a banana doesn’t improve your mood directly. The serotonin doesn’t cross the blood-brain barrier. However, bananas do contain vitamin B6, which helps the body create serotonin. You need the daily recommended amount of this vitamin to regulate your body’s serotonin production.

Additionally, bananas are packed with fiber, low in calories, and have very little fat. They are also a rich source of Vitamin C and potassium, which boosts nerve and muscle health.

7. Walnuts

Eating walnuts for depression is a great choice. Walnuts, like most of the other foods already mentioned, are also rich in antioxidant activity. Walnuts have a higher antioxidant activity than any other nut. The activity comes from a combination of polyphenols, melatonin, and vitamin E. They also have significantly more omega-3 fatty acids compared to other nuts.

Moreover, walnuts can help decrease inflammation, which can help reduce stress and depression. Walnuts also promote a healthy gut, which can improve your overall health and boost physical energy. Finally, walnuts are also associated with male fertility and sperm health.

8. Avocados

Whether you’re smearing it on toast or whipping it into your favorite guacamole, avocados are as tasty as they are healthy. Avocado is the only fruit that provides monounsaturated fatty acids, and it also contains almost 20 minerals and vitamins like vitamins B6, C, E, and K and folate, magnesium, lutein and potassium.

If you struggle with depression and avocados seem like an easy choice to eat, they’re also healthy for the heart, may help prevent osteoporosis, and can also promote healthy vision. Avocados also contain tryptophan, a precursor of serotonin. This can help promote a good mood and general well-being.

9. Sweet Potatoes

Don’t just wait until Thanksgiving to enjoy this healthy treat. Eating sweet potatoes for depression has many benefits. These potatoes have many nutrients including high levels of vitamin A, beta-carotene and fiber. They may also help stunt the growth of foodborne bacteria from harming the body.

Sweet potatoes are also rich in magnesium, which can help reduce stress and anxiety. Research shows that magnesium deficiency can result in higher levels of depression. Moreover, magnesium deficiency may also have a link to insomnia. Because sleep problems and depression can be interconnected, it is vital to make sure you have enough magnesium in your daily diet.

10. Chia Seeds

Chia seeds may be tiny, but they are full of amazing benefits. The word chia derives from the Mayan term for strength. A single ounce serving of chia seeds boasts a staggering 22 grams of fiber, 5 grams of omega-3 fatty acids, 30% of the recommended daily intake of manganese and magnesium, and 27% of the recommended daily intake of phosphorus. Chia seeds are also full of antioxidants.

When eaten regularly, they can lower the risk of heart disease, reduce blood sugar levels, and promote bone health. They can also help reduce chronic inflammation.

11. Beans

Beans and depression may also seem like a strange combination, but beans, legumes and peas are all great sources of many nutrients including fiber, vitamins and protein. They are full of vital nutrients like folate. They also are rich in the antioxidant, polyphenols.

People who consume beans regularly have lower rates of stroke, heart attack and other cardiovascular problems. They also have lower rates of cancer, diabetes and problems associated with the liver.

Beans are also excellent in helping control appetite for individuals seeking to lose weight. That’s because they are packed with fiber and healthy starch- which can create fullness and stave off cravings. Moreover, beans can also promote positive gut health.

Diet and Depression

There does appear to be a working relationship between diet and depression. Eating the recommended foods above can help boost overall physical and emotional health. Below are some additional types of diets that can help with depression.

12. Mediterranean Diet

The link between eating a Mediterranean diet and depression is an interesting one, as those who follow this way of eating tend to have lower levels of depression. The Mediterranean diet primarily consists of:

Plant-based foods (vegetables, fruits, whole grains, nuts)
Healthy fats (olive oil, avocado)
Herbs and spices
Limited red meat
Fish and poultry

13.

Fermented Foods

There is also a pronounced relationship between fermented food and depression. Fermented foods can promote positive gut health and reduce inflammation. Fermented foods include:

Kimchi
Miso
Tempeh
Yogurt
Sauerkraut
Pickled vegetables

14. Raw Foods

Raw foods consist of unprocessed, plant-based and whole foods. Many people also opt to choose organic foods when following this method. Raw foods consist of:

Raw vegetables and fresh fruits
Nut milks
Raw nuts, nut butters and seeds
Soaked and sprouted beans, legumes and grains
Purified water
Green food powder

Fermented foods

15. Antioxidants

It is important to eat a diet rich in antioxidants for depression, as it yields both physical and emotional health benefits. The foods listed above have antioxidants. Other options include:

Pecans
Goji berries
Cranberries
Cherries
Apples
Artichokes
Grapes
Tea

16.

Supplements

Many people take supplements for depression. Supplements can be especially important if you have a nutrient deficiency. You should always consult with your doctor before taking any new supplement.

Related Topic: Natural supplements for anxiety

Natural supplements for depression include:

Ginseng
St. John’s Wort
5-HTP
Omega-3 fatty acids
Tryptophan
Folic acid

Depression is a complex condition that can be devastating without the right care. If you or someone you love is struggling with a drug or alcohol addiction and co-occurring depression, The Recovery Village can help. Reach out to The Recovery Village to speak with one of our team members and learn about how co-occurring disorders treatment could meet your needs.

Editor – Camille Renzoni

Cami Renzoni is a creative writer and editor for The Recovery Village. As an advocate for behavioral health, Cami is certified in mental health first aid and encourages people who face substance use disorders to ask for the help they deserve. Read more

Medically Reviewed By – Nicole Arzt

Nicole Arzt is a Licensed Marriage and Family Therapist working in Southern California. Her clinical emphasis lies in working with females with substance use, eating disorders, and complex trauma. Read more

The World Health Organization. “Depression.” March 22, 2018. Accessed May 28, 2019.

McQuillan, Susan. “Foods and Supplements That May Help Fight Depression.” Psycom, March 20, 2019. Accessed May 28, 2019.

Leech, Joe. “10 Proven Health Benefits of Blueberries.” Healthline, October 9, 2019. Accessed May 28, 2019.

Spritzler, Franziska. “11 Impressive Health Benefits of Salmon.” Healthline, December 20, 2016. Accessed May 28, 2019.

Staughton, John. “8 Wonderful Benefits Of Oysters.” Organic Facts, March 6, 2019. Accessed May 28, 2019.

Gunnars, Kris. “7 Proven Health Benefits of Dark Chocolate.” Healthline, June 25, 2018. Accessed May 28, 2019.

University Health News. “Cocoa Benefits: Mood, Anxiety, and Conte[…]ove In Just 30 Days. ” March 9, 2018. Accessed May 28, 2019.

McCulloch, Marsha. “13 Proven Health Benefits of Walnuts.” Healthline, July 9, 2018. Accessed May 28, 2019.

Ware, Megan. “12 Health Benefits of Avocado.” Medical News Today, September 12, 2017. Accessed May 28, 2019.

Gunnars, Kris. “11 Proven Health Benefits of Chia Seeds.” Healthline, August 8, 2018. Accessed May 28, 2019.

Butler, Natalie. “What are the health benefits of beans?” Medical News Today, November 30, 2017. Accessed May 28, 2019.

Medical Disclaimer

The Recovery Village aims to improve the quality of life for people struggling with substance use or mental health disorder with fact-based content about the nature of behavioral health conditions, treatment options and their related outcomes. We publish material that is researched, cited, edited and reviewed by licensed medical professionals. The information we provide is not intended to be a substitute for professional medical advice, diagnosis or treatment. It should not be used in place of the advice of your physician or other qualified healthcare providers.

Need a Mood Boost? Go Bananas, Says a Nutritional Biochemist

This sunny yellow fruit has a happy superpower. Here's the science, from a researcher who specializes in the links between nutrition and mood.

JGI/Jamie Grill/Getty Images

Bananas Can Brighten Your Outlook

Ninety percent of Americans say they eat bananas at least once a month, making it the most popular fruit in the U.S.—and with good reason. Not only are bananas delicious in healthy banana bread and smoothies; but eaten alone, bananas are packed with healthy vitamins and nutrients. Among its multiple benefits, this sunny yellow fruit has a happy superpower: it can serve as a substantial mood-booster.

“Due to the state of the world right now, a lot of people are having problems with stress, anxiety, depression, burnout, brain fog, and sleeplessness,” says Shawn Talbott, PhD, a nutritional biochemist who specializes in researching the links between nutrition and mood. If you can relate, Dr. Talbott offers his insight into why our collective love for bananas is a bright spot in the American diet.

Feeling the feels lately? Consider reading 5 Ways Stress-Eating Impacts Your Gut Health, Mood, and More, Say Specialists in Eating Psychology

How Bananas Boost Your Mood

Dr. Talbott explains the main reason bananas may be the ultimate mood food: one banana contains 20 percent of your recommended daily allowance of vitamin B6. This vitamin is scientifically shown to reduce symptoms of depression and anxiety, dial down premenstrual syndrome (PMS) in women, ameliorate the effects of stress, and improve mood overall, according to a 2019 meta-analysis of how B vitamins affect mood, published in Nature.

The trick is vitamin B6’s power to produce serotonin, a powerful brain neurotransmitter that’s nicknamed the “happy hormone.” Dr. Talbott adds that bananas are also high in prebiotic fiber and potassium, which are other nutrients linked to a good mood. (Read The Banana Health Benefit You for Sure Weren’t Aware Of, Dietitians Reveal)

In fact, people who ate a diet higher in potassium showed less symptoms of depression and a better mood overall, according to a study published in the British Journal of Nutrition. Dr. Talbott explains that “vitamins, including B6, are one way to help support your body and mind in dealing with all of it,” he says.

The best way to get more B6 in your diet? He advises eating whole foods like bananas (for the one in 10 folks who aren’t already crazy about this fruit), along with nuts, salmon, dark leafy greens, eggs, and milk.

Need more convincing? Read up on the link between bananas and better sleep. (Zzzz…)

Get daily nutrition nuggets when you sign up for The Healthy @Reader’s Digest newsletter. Follow us on Facebook and Instagram, and keep reading:

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Banana peel saves from depression

Identifying the problem

According to the International Classification of Diseases, all symptoms of depression are divided into typical and additional.

Typical : depressed mood

Anything can spoil the mood: someone was rude in the queue; spilled coffee on her dress, quarrel with family. However, if you are in a depressed state for more than two weeks, you should think about outside help.

Typical : persistent fatigue

You do the same as before, but every evening you feel as if you were unloading cars, and not performing your usual tasks.

Typical : loss of interest in what used to please

Embroidered embroidery hoops are lying in the back drawer of the dresser, you haven't had family picnics or skied for a long time. What used to excite the blood, forced to quickly run away from work, now does not cause any emotions.

Additional symptoms of depression

Pessimism
Feelings of worthlessness, anxiety, guilt or fear
Inability to make decisions and concentrate
Low self-esteem
Decreased or increased appetite
Sleep disorders manifesting as insomnia or oversleeping

Psychiatrist William Zang (William Tsung) developed a self-assessment questionnaire for depression. Take the test here.

What to do? Less stress, more serotonin

Depression is provoked by stress and lack of the happy hormone serotonin. And if it is not always possible to cope with the first reason, then it is easier to get rid of the second: for example, with the help of a banana peel.

The laboratory of the Taiwanese corporation TCI conducted a study to confirm the hypothesis that a lot of serotonin can be obtained from bananas. The results were surprising, since it turned out that the maximum amount of the hormone can be obtained not from the pulp, but from the peel. These results formed the basis of Happy People's liposomal happiness drink recipe, which the Taiwanese created specifically for MeiTan. nine0005

Happy People drink is a synergy of useful substances: banana peel extract, B vitamins, gamma-aminobutyric acid, zinc. A powerful vitamin cocktail increases the level of the happiness hormone serotonin in the body:

promotes deep healthy sleep;
increases self-esteem;
improves the psycho-emotional state;
has a positive effect on the functioning of the nervous system;
helps to maintain a good mood, gives a feeling of happiness; nine0030
adapts the body to changing time zones.

Improve your quality of life with the innovative Doctor Van Tao products!

References

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Oberoi D., Martopullo C., Bultz BD., Carlson LE. The effectiveness of a men-only supportive expressive group therapy intervention for psychosocial health outcomes in gastrointestinal cancer patients: a 6-month longitudinal study. // Health Qual Life Outcomes - 2021 - Vol19- N1 - p.47; PMID:33546718
García-Ramos A., Janicijevic D., Jukic I. Concentric-Only Versus Touch-and-Go Bench Press One-Repetition Maximum in Men and Women. // Sports Health - 2021 - Vol - NNULL - p.1941738120977861; PMID:33541232
Chattopadhyay S., John J. Women experiencing myocardial infarction at a young age have worse outcomes compared with men: only for non-cardiovascular deaths and when treated inadequately? // Eur Heart J - 2021 - Vol42 - N9 - p.952-953; PMID:33454783
Letkiewicz S., Pilis K., Ślęzak A., Pilis A., Pilis W., Żychowska M., Langfort J. Eight Days of Water-Only Fasting Promotes Favorable Changes in the Functioning of the Urogenital System of Middle-Aged Healthy Men. // Nutrients - 2020 - Vol13 - N1 - p.; PMID:33396948
Martín-Sánchez M., Case R., Fairley C., Hocking JS., Bradshaw C., Ong J., Chen MY., Chow EPF. Trends and differences in sexual practices and sexually transmitted infections in men who have sex with men only (MSMO) and men who have sex with men and women (MSMW): a repeated cross-sectional study in Melbourne, Australia. // BMJ Open - 2020 - Vol10 - N11 - p.e037608; PMID:33234617
Tao J., Montgomery MC., Chu CT., Sosnowy C., Almonte A., Goedel WC., Silva ES., Reisopoulos A., Marshall SA., Zaller ND., Rogers BG., Nunn AS., Marshall BDL., Chan PA. HIV Pre-Exposure Prophylaxis Awareness and Use Among Men Who Have Sex with Men Only and Men Who Have Sex with Both Men and Women. // AIDS Patient Care STDS - 2020 - Vol34 - N8 - p.327-330; PMID:32706624
Richardson C., Paslakis G. Men's experiences of eating disorder treatment: A qualitative systematic review of men-only studies. // J Psychiatr Ment Health Nurs - 2021 - Vol28 - N2 - p.237-250; PMID:32608115

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Carrots and bananas. Products to help overcome autumn depression | Nutrition and diet | Kitchen

The darkest and most depressing month of the year is approaching - November. Yes, the longest nights are in December, but in November it is terribly dark, there are very few sunny days, the golden leaves have flown away, there is usually no snow, and there is still a lot of time before the New Year. Very sad, dark and cold. Measures need to be taken now so that it does not become too depressing. Oddly enough, one of the effective measures to combat depression is the right foods in the diet. We tell you what to eat and drink in late autumn. nine0005

Vitamins and minerals

Good mood is associated with serotonin, a very important hormone that influences decision making, mood, human behavior in society, and so on. In order for the body to get enough serotonin, certain substances, vitamins and minerals are required. These are the amino acid tryptophan, B vitamins, magnesium, zinc, vitamin D.

Tryptophan is an essential amino acid, it can only be obtained with food, the human body does not produce it. But tryptophan is very necessary, because it is during the processing of this substance that serotonin is formed. nine0005

Vitamin D . It is involved in many important processes in our body. For example, it is involved in lipid metabolism, regulation of blood pressure. One of the most important tasks of vitamin D is participation in the synthesis of serotonin. The lack of vitamin D is expressed not only in a bad mood, it entails problems with the skin, hair, brittle nails.

Dopamine . Causes a feeling of pleasure when we do what we like (for example, sports). Thanks to dopamine, we can be active, motivated and feel satisfied. To regulate the level of a substance in the blood, you need to use the amino acids tyrosine and phenylalanine, vitamin B6 and folic acid help them turn into dopamine. nine0005

B vitamins. One of the most important functions of all B vitamins is to support the functioning of the nervous system. In addition, these vitamins are responsible for the energy metabolism of the body. And, as mentioned above, they are involved in the synthesis of serotonin. The main sources of B vitamins are cereals and legumes, yeast, beef liver, and dark green vegetables.

Fatty fish

Omega-3 fatty acids are needed at any time of the year, in general, good fish should be on the table at least 2-3 times a week. But in the cold season, oily fish is especially needed. Firstly, fats help to absorb the necessary trace elements, in particular magnesium, which is responsible for a good mood. Oily fish also contains tryptophan, which is involved (along with healthy fats) in the synthesis of serotonin, the hormone of pleasure. There is also vitamin D in oily fish (we just need it because of the small amount of sun) and vitamin B6, which increases immunity. nine0005

Moreover, oily fish is not only expensive salmon, trout, halibut. It is also quite affordable herring, mackerel (frozen, not smoked), coho salmon or chum salmon, as well as pink salmon - the cheapest varieties of red fish.

Orange vegetables and fruits

Pumpkin, oranges and tangerines, bell peppers, carrots and gradually taking over sweet potato shops and restaurants. All vegetables that are orange in color are recommended for depression. They contain a lot of vitamins, for example, citrus fruits are rich in vitamin C, which the body needs to process the amino acids contained in animal proteins into the happy hormone serotonin. Vegetables and fruits also contain bioflavonoids that improve blood circulation in the brain. Consequently, more oxygen and nutrients enter the brain, vigor and good mood are added. The bright orange color comes from carotenoids, antioxidants that fight depression. nine0005

Shrimps and other seafood

They contain iodine, without which proper metabolism and good mood are impossible. Iodine also affects the performance and activity of brain activity. Seaweed contains the most iodine, but other seafood should not be forgotten, especially since shrimp, for example, contain B vitamins and vitamin D, which is very important for winter.

Turmeric

Turmeric is called a natural antidepressant. The main healing substance is curcumin, it softens the effect of stress on brain cells, reduces anxiety, and has a calming effect. In addition, turmeric fights inflammation in the body, cleanses the body and helps the liver function. Therefore, turmeric is also recommended for those who are trying to lose weight. nine0005

Dark chocolate

No wonder cocoa is the most popular drink in autumn. This is because cocoa beans contain a very large dose of tryptophan. They also have invigorating caffeine so you can wake up from hibernation and get into action. In addition, chocolate contains flavonoids, antioxidant substances that increase mood and vitality of the body.

Bananas

Bananas contain the alkaloid harman, a substance that can cause feelings of euphoria. Also, this fruit is rich in vitamin B6, so it is recommended for chronic fatigue and depression. nine0005

Sauerkraut and kimchi

And in general, all pickled, fermented vegetables. They are not only sources of vitamin C, but also supply us with bacteria - probiotics. These bacteria improve the intestinal microflora, fight inflammation. In addition, it is in the intestines that serotonin is produced, which improves mood.

Turkey

Turkey meat contains a lot of vitamins A and E, antioxidant vitamins that protect the body from aging, support its vitality, give vigor and energy.

Learn more