The symptoms of depression can interfere with a person’s everyday activities, resulting in lost time and lower productivity. Furthermore, these symptoms can also influence relationships and lead to various chronic health conditions. Depression is considered as a serious medical condition that is most likely to occur only once during one’s life; however, it may have multiple episodes. The absence of on-time care can worsen the symptoms over time.

Nutrition is a supremely important components of mental health. What one eats is integral for every health-related aspect, including one’s emotional wellbeing. So, having the right foods can really make a difference. Herein, we take a look at some of the foods and nutrients that can be beneficial for the prevention of depressive episodes.

1. Selenium
Regular selenium intake significantly improves mood and reduces anxiety. This way, selenium helps one to manage the depressive symptoms to a certain extent. Some of the selenium-rich foods which one can have daily are whole grains, nuts, and organ meats. One can also have selenium in supplement form as well.

2. Vitamin D
Regular intake of vitamin D-rich foods is likely to improve the symptoms of depression. The simplest way to get vitamin D directly is through sun exposure. In addition, Vitamin-D-rich foods play a vital role. One can increase the intake of vitamin D in the form of supplements as well.

3. Omega-3 Fatty Acids
Omega-3 fatty acids are known to help in managing depressive disorders by enhancing brain function and preserving the myelin sheath that protects nerve cells. Some of the prime sources of omega-3 fatty acids include a host of cold-water fish such as salmon, sardines, tuna, and mackerel.

4. Antioxidants
Antioxidants have a complex structure that includes vitamins A (beta carotene), C, and E. The role of antioxidants is to help one’s body in removing free radicals. If the body fails to eliminate the required quantity of free radicals, oxidative stress can develop. This can lead to the symptoms of anxiety and depression. Regular consumption of antioxidant-rich foods helps in the reduction of the symptoms of anxiety. Most plant-based foods such as berries are good sources of antioxidants.

5. B Vitamins
Vitamins B-12 and -9 help the body protect the nervous systemThis way, the adequate presence of B vitamins in the body helps to reduce the risk and symptoms of depression. Some of the B vitamin-rich foods which one must have are eggs, meat, poultry, fish, oysters, milk, dark leafy vegetables, fruit and fruit juices, nuts, beans, whole grains, dairy products, meat, and poultry.

Management of the symptoms of depression can be bettered with certain foods. Adherence to a healthy and nutritious meal plan which contains low processed foods and plenty of fresh, plant-based produces helps in the long run.