5 foods to lift your mood and fight depression

1. Whole grains

Whole grains are high in tryptophan, an amino acid essential for the production of the hormones serotonin and melatonin. Serotonin improves mood and relaxes, while melatonin regulates sleep cycles. Studies have shown that a diet high in whole grains, fruits and vegetables can help reduce mood swings, anxiety and depression.

2. Nuts

Walnuts and pecans are rich in anti-inflammatory fatty acids that can relieve symptoms of anxiety and depression. Raw nuts are especially useful, as the nutrients they contain remain effective.

Biochemist and nutritionist Barry Sears recommends eating almonds and walnuts because they contain magnesium, which has a calming effect.

Cashews are no less useful: they contain iron, magnesium, vitamin B6, proteins, amino acids and omega-3 fatty acids. Cashews also contain tryptophan, which is essential for the production and absorption of serotonin.

3. Blueberries

Thanks to the presence of antioxidants, blueberries fight anxiety and depression. It is also high in vitamin C, which can lower cortisol levels, which can also help reduce anxiety. According to a recent study, blueberry consumption even slows down genetic and biochemical stimulants of depression and reduces suicidal tendencies in people with PTSD.

4. Dairy products

Feelings of anxiety are often associated with low blood sugar levels. But this does not mean that you need to eat sweets. It is best to choose unsweetened dairy products such as unsweetened yogurt. It has the right ratio of protein to carbohydrates to help bring sugar levels back to normal.

Renowned psychotherapist Fran Walfish, a specialist in working with children and couples, recommends that his patients drink milk, cheese, yogurt and ice cream to cope with anxiety. So it was not for nothing that our grandmothers advised to drink a glass of warm milk before bedtime. All dairy products contain tryptophan, which can help you calm down and relax without any medication.

5. Bitter chocolate

Bitter chocolate is a great natural antidepressant. It contains the amino acid tyrosine, from which the neurotransmitter dopamine is then formed. And dopamine is known to be directly related to our emotional state, as it stimulates the pleasure centers in the brain.

Cocoa in chocolate promotes the production of serotonin, which improves mood. In addition, dark chocolate lowers cortisol levels, which also relieves stress and depression.