If you’re looking to improve your mood quickly, grab a healthy, high fiber carbohydrate like whole wheat（全麦的） bread, muffins or pasta. Carbohydrates（碳水化合物） promote serotonin【血清素（一种神经递质，使人感到轻松愉悦）】 production; serotonin is the “feel-good” hormone that improves your mood and relaxes your brain and body. Not only that, but whole grains also help maintain a steady blood sugar level, which keeps you from dropping into that terrible “hungry” feeling.
Although milk chocolate might actually contribute to depression, dark chocolate can aid in your fight against it, as long as you eat it in moderation, of course. The reason it can help fight depression? It’s large amount of , as well as it’s ability to boost and serotonin.
These tasty, delicious little fruits are packed with antioxidants and vitamins! Blueberries, blackberries, strawberries and raspberries（覆盆子） should be incorporated into your diet as much as possible because not only do antioxidants boost your immune system and prevent cancer, but they can play a huge role in your fight against depression, too. You can throw them on your cereal, in your yogurt or smoothies, or enjoy them all on their own!
Like most nuts, walnuts are an excellent source of protein, fiber, antioxidants, vitamins and minerals. What makes walnuts really stand out though, is the omega-3 fatty acids they also contain. In fact, walnuts are one of the richest plant-based sources of omega-3s, which can help lower depression and support overall brain health. So, the next time you’re feeling blue or anxious, grab a bag of walnuts to munch on.
Speaking of omega-3s, fatty fish like salmon are also great sources of this fatty acid.Not only is fish great for boosting your brain health and fighting depression, but they are excellent for your overall health, too. Eating fish regularly can help improve circulation and reduce inflammation. The American Heart Association recommends eating two servings of salmon, or other fatty fish, a week.
Dark leafy greens are probably the healthiest, most nutrient-dense food around. Spinach, kale（羽衣甘蓝） and Swiss chard（唐莴苣） can help prevent cancer, boost your immune system and, of course, fight depression and anxiety.
Munching on seeds to cure your crunchy cravings can help you cut down on calories. It can also help you fight depression! Flax seeds（亚麻籽）, chia seeds（奇亚籽） and hemp seeds（大麻籽） are full of omega-3s, which we already know is great for our brains! Pumpkin seeds are also great for fighting depression because they are packed with l-tryptophan（左旋色氨酸）, an amino（氨基的） acid that is a precursor（先决条件） to melatonin（褪黑素）, which we need for sleep. Pumpkin seeds also help increase serotonin levels.
We all know that beans are absolutely amazing for your overall health because they’re high in protein, iron, folate（叶酸）, carbohydrates and fiber, but low in cholesterol（胆固醇）. So we all know beans are good for our heart, but did you know they’re also good for you mind, too? Beans have selenium in them, which can help lift your mood whenever you’re feeling low. Eat them mixed with rice, in a burrito or in a bean salad.
This super food (and super delicious fruit) is an edible all-star because it contains tryptophan, folate and more of those brain-healthy omega-3s! However, even though it’s amazing for your health, it’s still high in fat and should be consumed moderately. To take advantage of it’s creamy tastiness, eat it thinly sliced on top of sandwiches and burgers, or in your salad.
Mushrooms are good for your mental health and here’s why: they help lower blood sugar levels, evening out your mood, and they promote healthy gut bacteria, and the gut is where 80 to 90 per cent of our body’s serotonin is manufactured. Mushrooms can be eaten a variety of ways and in a variety of dishes! Enjoy them raw in salads or throw them on your pizza, and fight depression and anxiety!