7 Foods That Help Overcome Anxiety, Depression

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Feb 08, 2016 04:30 AM EST

The link between depression and food haven't been clearly explored by science. However, several studies have pointed out that keeping a healthy diet rich in vegetables, fruit, fish and certain foods can fight mood disorders, Mayo Clinic cited.

Below are some of the best foods you can have to overcome anxiety or depression:

1) Dark chocolate

San Francisco Gate informed that dark chocolate contains serotonin that helps the brain and influencing one's moods. The report cited two clinical trials involving cancer patients and trainee nurses who were asked to eat 50 grams of dark chocolate for three days. They registered less episodes of depression, anxiety and stress at the end of the experiments.

2) Walnuts

Serious Eats called walnuts the ultimate brain food as it is rich in omega 3. Several studies have linked consumption of omega 3 to easing depression and it's been known to help activate the brain's mood and IQ.

Web MD cited a study that links stress reduction to daily consumption of walnut. "This is the first study to show that walnuts and walnut oil reduce blood pressure during stress," said study author Sheila G. West in the report. "This is important because we can't avoid all the stressors in our daily lives."

3) Berries

Tasty strawberries, blueberries, raspberries and blackberries are also rich in antioxidants that fight off bad moods. Incorporate this in your diet regularly by eating berries for breakfast and snacks, such as in pancakes, oatmeal, smoothies and yogurts.

4) Salmon

This fish is rich in omega 3 fatty acids as well, thus it can help lessen depression. Eating a serving of salmon twice a week is recommended for one's overall health.

5) Seeds

Flax seeds, chia seeds and hemp seeds contain omega 3 acids that aids the brain function. Pumpkin seeds has tryptophan that helps serotonin function properly, lessening anxiety, depression and mood changes, per Live Strong. It also has high melanin content that makes sleep better so that the brain and body can rest, repair and recover.

6) Avocados

This creamy and delicious super food can be used in salads, sandwiches and desserts. It's packed with vitamins and nutrients like riboflavin and manganese, vitamins B6, C and D. It also has high omega 3 content to boost the brain.

7) Mushrooms

Mushrooms can be prepared and cooked in many ways, so it's easy to have this food in your daily diet. This food is rich in psilocybin that stimulates the brain receptors and serotonin. In some cases, mushrooms are actually used medicinally to treat cluster headaches, alcoholism and obsessive compulsion, New York Times reported.

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