Healthy diet: 5 scientifically proven foods to reduce risk of depression – News9 LIVE

Experts suggest counselling and medications can help treat this mental health but previous research have also proved that there are a few foods that can help boost your mood and lower the chances of depression. 

Walnuts can help reduce risk of depression. (Photo credit: pixabay)

New Delhi: Depression is a mental health disorder that negatively affects how you feel, the way you think and how you act. While chronic stress is the driving cause of depression, there are various other reasons that lead to the mental illness. In a 2021 UNICEF survey, around 14 per cent of 15 to 24-year-olds in India reported frequently feeling depressed or disinterested.

The World Health Organization’s 2015 report suggested that 4.5 per cent of the Indian population, or approximately 5.66 crore people, were affected by depressive disorders. The Covid pandemic did not only increased the incidence of physical problems but also pushed majority of people into depression. Several studies analysed the reasons behind the sky rocket stats of depression post-Covid. From financial problems to loss of a loved one, all contributed to the rising incidence.

However, the better news is that depression is treatable. Experts suggest counselling and medications can help treat this mental health but previous research have also proved that there are a few foods that can help boost your mood and lower the chances of depression.

Foods to reduce risk of depression

Carrots: This fibre rich food does not only helps in boosting gut health, it is proven that it also helps keep the depression away. Carrots consists unique antioxidants, known to have anti-inflammatory effects on the body. In some studies, consuming more of these antioxidants has been shown to lower symptoms of depression and anxiety.

Leafy greens: Foods like spinach, kale, collard greens contain magnesium that may help with mood. In a study, researchers find people with depression are more likely to have low levels of magnesium. Another important factor is that the greens are packed with folate, a B vitamin that some research suggests may help depression.

Dark chocolate: Studies in healthy volunteers attest to the mood-enhancing effects of chocolate, which relieved negative moods more effectively than spring water and other active controls. However, it is important to note that you must intake a adequate amount of dark chocolate and not more than that.

Berries: Fruits like raspberries, strawberries, blueberries, and blackberries, are loaded with antioxidants, which help protect your body from cell damage. One study found that berries may have mood-enhancing effects similar to Depakote (valproic acid), an anticonvulsant medication.

Walnuts: This brain shaped dry fruit consists of several nutrients. Along with brain boosting properties, studies have found that walnuts can also help reduce risk of depression. One study found that people who ate walnuts reported fewer symptoms of depression than those who didn’t consume the nuts.