Digestive and brain health are interconnected through the "gut-brain axis." The gut microbiome produces chemicals essential for brain function, including the mood-boosting hormone serotonin. Changes in this environment can influence mood and stress responses.

Walnuts are rich in healthy fats crucial for brain and heart health, which may help reduce depression symptoms. Omega-3s can enhance the effectiveness of antidepressants. Incorporate other healthy fats into your diet with flaxseed, olive oil, salmon, and herring.

Leafy greens like watercress, spinach, bok choy, lettuce, and kale are rich in folate, a water-soluble B vitamin. High folate levels are associated with reduced depression symptoms. This vitamin can influence essential chemicals like serotonin, improving neurotransmitter function.

Dark chocolate, made from cacao beans, contains flavonoids, plant-based antioxidants that may improve mood. Regularly consuming flavonoid-rich foods could lower the risk of depression, especially in older women. Add dark chocolate chips to baked goods, desserts, beverages, or enjoy them on their own.

Chicken contains tryptophan, an amino acid that supports the treatment of mental health issues like depression. The body uses tryptophan to produce serotonin, which can elevate mood. Opt for skinless chicken prepared by steaming, boiling, or grilling, rather than frying or heavily seasoning. Prioritize obtaining tryptophan from your diet, and consult a doctor before using supplements.

Pomegranates are rich in antioxidants and polyphenols with anti-inflammatory properties. Regularly eating pomegranates or drinking pure pomegranate juice may reduce inflammation, a factor that can increase the risk of anxiety disorders, worry, stress, and subsequently, depression and other mental health problems.

Oysters provide abundant zinc, essential for immune system function. Zinc also supports other functions such as wound healing, cell division, and mental relaxation. Clams, mussels, and other seafood are also rich in zinc, which can improve focus and potentially reduce the risk of depression.

Anh Chi (According to WebMD, Health)

Photos: Anh Chi, AI, Bao Bao