A dietary pattern characterized by a high consumption of red and/or processed meat, refined grains, sweets, high-fat dairy products, butter, potatoes and high-fat gravy, and low intakes of fruits and vegetables is associated with an increased risk of depression."
In some people, certain foods or food additives can cause unpleasant physical reactions. In certain people, these physical reactions may lead to shifts in mood, including irritability or anxiety. Try to eat healthy, balanced meals. Healthy eating is important for overall physical and mental health.
The more sugary foods you eat (and drink), the more your blood sugar yo-yos, and the brain suffers. Sugars are foods that cause depression as well as worsen and prolong it. This includes sugar substitutes as well. “Light” foods are actually an unhealthy choice for the brain.
Food and your mood
Protein consumption (from foods like fish, beef, chicken, turkey, tofu, beans, eggs and unsweetened yogurt) has been linked to higher levels of dopamine and norepinephrine, which are brain chemicals that play a role in your mood, motivation and concentration.
One published study showed a correlation between drinking more coffee and a reduction in the severity of depression symptoms. A separate study focused on middle-aged adults produced similar results. It appears that drinking coffee can help people diagnosed with depression.
To boost your mental health, focus on eating plenty of fruits and vegetables along with foods rich in omega-3 fatty acids, such as salmon. Dark green leafy vegetables in particular are brain protective. Nuts, seeds and legumes, such as beans and lentils, are also excellent brain foods.
Serotonin is a neurotransmitter responsible for mood regulation and cognitive function, so it's no surprise that chocolate can immediately boost your mood on a bad day. Studies have shown that those who eat dark chocolate have significantly decreased chances of developing depressive episodes.
One cross-sectional study reported that eating eggs more than once a week might have a beneficial effect on depressive symptoms [11]. On the contrary, another study demonstrated no significant association between egg intake and depressive symptoms [12].
Some of the best vitamins for depression include vitamin D, iron, B9 (folate), calcium, vitamin C, and vitamins B12 and B3. Keep reading to learn more about vitamins that help with depression so you can make informed decisions about how best to treat your symptoms of depression.
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.
Research suggests that certain nutrient deficiencies may put people at a higher risk of developing depression, including deficiencies in vitamins D, B12, and B9.
Refined foods such as white bread, white rice, and soda trigger a hormonal response in the body to reduce blood sugar levels. This response also may cause or exacerbate mood changes, fatigue, and other symptoms of depression.
Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains. Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
Low blood sugar, known as hypoglycemia, can occur after eating. It's followed by insulin production and an increase in epinephrine, which may be associated with symptoms of anxiety.
Food anxiety can stem from a fear of gaining weight, body image distortion, or an attempt to be more healthy (such as starting a diet). These worries may result in over-restrictive eating or a variety of eating disorders. In this case, food choices and decisions can become overwhelming and cause anxiety.
Mood Swings
There are some people who feel depressed, irritable or anxious after eating foods containing dairy, and it can be a sign that they are actually sensitive to dairy. According to medical experts, the impact of dairy to the mood is more pronounced in children who are sensitive to dairy.
Compared to participants with less dairy intake, the scores of depression and social anxiety in habitual dairy consumers decreased by 1.725 (95 % CI: −2.939, −0.512) and 1.083 (95 % CI: −1.821, −0.345).
Experts say reducing the amount of sugar in your diet is difficult at first (yes, “sugar headaches” are a thing) but if you can hang in there for a few days the cravings, and headaches, will subside. Studies show that most people who stop eating sugar and other processed foods feel less depressed and anxious.