The right kind of diet can go a long way in helping people manage, if not fully treat, any condition they are suffering from. Depression is no exception to this belief. The following foods, when taken on a regular basis, are known not only to manage the symptoms of depression but can also bring about an overall change in one’s health.

Top food groups and choices to help manage depression

1. Carbohydrates
There is a common myth that carbs are not largely healthy; however, if you choose the right kind, which is the complex carbs like whole grains, fruits, vegetables, and legumes instead of simple carbs like cakes and cookies – you are picking the right options. It is proven that carbs are linked to brain chemicals such as serotonin and it is believed that craving for carbs is largely associated with low activity of serotonin.

2. Vitamin B
Smokers are known to be susceptible to depression as they get less folate. Extensive research has been done to prove this successful connection between vitamins and depression. While the exact reason for such influence remains unknown, a Mediterranean diet, which largely includes nuts, fruits, dark green vegetables, and legumes, is known to contain folate and is great for those suffering from depression. Vitamin B12 can be had by consuming low-fat animal products like fish and low-fat dairy.

3. Proteins
It is best to have several smaller portions of food and to increase the frequency of meals than to have large meals thrice a day. It is vital to have protein elements in each meal to boost your body’s energy levels. Chicken, tuna, and turkey have amino acids called tryptophan, which helps in making serotonin. Other rich sources of protein include beans, low-fat cheese, poultry, soy products, and milk.

4. Vitamin D
Did you know that receptors of vitamin D are present in various parts of the body, including the brain? A recent study has reported that a person is likely to have depression if they have low levels of Vitamin D. People with seasonal affective disorder (SAD), for example, are known to get better when they get a sufficient amount of this nutrient.

In addition to the above, the following foods are known to manage depression to a large extent:

• Avocado
  It contains around 4 grams of protein, making it higher in protein content than most of the other fruits. In addition, it also contains vitamin K, B9, B6, C, and E12. Protein is essential to keep the body alert as a person with depression tends to feel the lack of it most of the time. Other vitamins are essential for sending the signals and to stay elevated.
• Berries
  Some of the berries like blueberries, strawberries, raspberries, and blackberries are rich in antioxidants, which in turn promotes stimulation in the brain.
• Mushrooms
  Those with high blood sugar levels are known to be susceptible to erratic mood swings. In order to even out one’s mood, it is best to consume foods that lower blood sugar. Mushrooms are known to counter excess insulin, thereby reducing blood sugar levels and also even out the moods.