Amazing Super Foods to include in Your Diet

How much fibers should i eat? Eating foods high in fiber have numerous health benefits. To get the fibers needed in your body, you need to include the following foods in your diet (1).


Carrots are rich in beta-carotene, which you can also get from spinach, cantaloupe, sweet potatoes and pumpkin. Studies reveal that this nutrient lower the level of depression.

Clams and Mussels

Seafood are good source of B-12. Some studies show that high level of this vitamin in the body lowers the risk of depression. Your brain needs adenosylmethionine to process other chemicals that affect your mood. Other B -12 foods includes milk, eggs and lean beef.


Caffeine will help you feel more motivated. It will worsen the case if you have panic disorder or postpartum depression. Some researchers say a cup of coffee can lower your risk of getting depression.

Leafy Greens

healthy food

They are rich in folate, that helps your brain cells to work and which may also protect against depression. Food manufacturers in the U.S. add this, also known as B9, to enriched grains like rice and pasta. Folate is present in lima beans, asparagus, and lentils.



Salmon with other fish like herring and tuna are rich in poly-unsaturated fats. Researchers assumed those help you fight depression. One type of these fats — omega-3 fatty acids, may help brain cells use chemicals that can affect your mood. A few studies show that people who weren’t depressed had higher levels of omega-3s than those with the mood disorder.


Milk is high in vitamin D. low level of vitamin D in the body can sometimes cause depression. One Norwegian study revealed that people who take vitamin D supplement were less depressed a year later than those who didn’t. boost your immune with milk. If you don’t like milk you can also boost your vitamin D with enriched cereals, canned fish and juices.


Tryptophan — protein building-block, which your body uses to make serotonin, is present in turkey. Studies reveals that Serotonin plays a key role in depression. Actually, some anti-depressant drugs work by targeting the way your brain uses serotonin. Soybeans and chicken also contain this nutrient.

Caution: Alcohol

Alcohol makes your brain less active. It make anti-depressant drugs less effective. It might seem like make you feel more social, but drink in moderation is the best bet. Heavy drinking can worsen depression symptoms.

Caution: Junk Food

junk foods - Amazing Super Foods to include in Your Diet

Processed foods aren’t good for your mood. They may be fast and filling, studies show how diets high in simple carbs, sugars, and fatty acids linked with depression. Rather, a well-balanced diet with enough fruits , whole grains, lean protein, and vegetables.