Today’s fast-paced competitive world has led to an increasing rise of mental health issues in the common man. According to WHO, the prevalence of anxiety and depression has increased to about 25% since the pandemic. The majority of these patients have mental health issues due to external factors. It can be societal pressure, unemployment or even relationship issues.

Several medications have been developed to help manage mental health disorders, especially depression. However, a few psychological, physical, and diet interventions have significant positive effects in such cases. For those who specifically follow a Halal diet, various foods help boost mood. Let us see the five best halal foods that have anti-depressant properties.

Supplications for Depression and Anxiety

Before we discuss the halal food that you can add as anti-depressants to your diet, let us mention one important thing. As Muslims, we believe in Allah and that he is the provider of everything in our life. Whatever He wills has always been in the best interest.

Narrated Abu Huraira: The Prophet (ﷺ) said, “There is no disease that Allah has created, except that He also has created its treatment.” [Sahih Al Bukhari; 5678]

If a Muslim believer continues to live based on these thoughts, they will struggle less in their daily lives. Moreover, Allah has also blessed us with the Quran, which is filled with life lessons from prophets that guide us on how to deal with every problem in our day-to-day lives. Learn more about the dua for anxiety and sorrow.

1.     Fish

Fish is a Halal food that is rich in Omega-3 fatty acids. You must select fishes rich in fatty acids, such as salmon, sardines, or even mackerel, to gain maximum benefits. The essential omega-3 fatty acids are helpful for brain health. Multiple studies suggest that Omega-3 fatty acids are not only helpful in depression and anxiety. These compounds also have a positive effect on schizophrenia, borderline personality disorder and OCD.

2.     Yogurt

Yogurt is one of the best sources of probiotics that provide beneficial bacteria to the human body. People often take supplemental probiotics, yet they often forget that yogurt is one of the best natural sources for these micro-organisms.

Scientists even conducted a study on mice where they learned that mice with low probiotics had a higher amount of a certain metabolite that led to depression. The study concluded that gut bacteria have a higher and more significant effect on our mental health than we had previously thought.

3.     Milk

Milk is one of the best sources of vitamin D and calcium. People with low levels of vitamin D have reported higher symptoms of anxiety and depression. Scientists suggest that Vitamin D can penetrate into brain tissues and provide an antioxidant effect to the brain. Therefore, those people who have low vitamin D levels and symptoms of depression are often prescribed supplemental vitamin D.

4.     Nuts

Did you know that eating a handful of nuts daily helps to reduce symptoms of depression? A small handful of nuts usually means a combination of walnuts, almonds, pistachios and cashews.

There are multiple reasons why these nuts are helpful for a person suffering from depression. They are rich in healthy compounds such as phenols, omega-3 fatty acids, and tryptophan that help reduce the oxidative stress on the brain.

5.     Turmeric

Turmeric is a common spice used in South Asian Cuisine. It is an edible root that is often yellow. Turmeric contains the active compound curcumin, which is popular for its anti-inflammatory properties and medicinal use.

Recent studies suggest that the signs and symptoms of depression may be due to oxidative stress in the brain. There are several studies that show that curcumin helps to reduce this oxidative stress in the brain and reduce symptoms of depression.

Tips to Include These Ingredients in Your Daily Diet

Now that you have a list of foods that help with symptoms of depression, you must be wondering how you can add them to your daily diet. Don’t worry! We have some tips for you. However, you must note that these food items are not a substitute for your regular anti-depressant medication.

1. Fish – Fish is the easiest to add to your daily diet. There is a wide variety of options for you to select from. You can have grilled salmon for dinner or even add tuna to your salad for lunch. Smoke it or grill it you can have it any way that you want.
2. Nuts – All you need is to consume a handful of nuts daily. You can add these nuts to your breakfast cereal. If you find it a hassle to prepare breakfast for yourself, you can take it as a mid-day snack.
3. Turmeric – Turmeric is a spice that you can add to your daily meals. Adding even a pinch to your scrambled eggs in the morning won’t affect its taste. Alternatively, you can make soup or curries with turmeric or Google recipes for turmeric chai lattes to have an evening drink on the go.
4. Milk – Milk is not only a good source of mental health, it is also extremely important for your overall physical health. You can take milk in your breakfast with cereals and and porridge or simply have a glass of milk to get the complete nutrients.
5. Yoghurt – Yogurt is a great probiotic for breakfast or a snack. You can easily search for recipes for fruit yoghurt that are yummy to have as an evening snack.

Conclusion

Nutritional food science is full of evidence of multiple food sources that help boost mood. However, it is important to know that sometimes, just changing diet is not helpful in managing depression symptoms. You need to make changes in your lifestyle as well.

Moreover, you need to turn yourself to Allah and trust in his divine plan. If you have concerns about your mental health, always discuss this with an expert so that they can help you out in the best way possible.

Author Bio:

Rafia is a certified Quran scholar and Islamic content writer based in Pakistan. She is passionate about educating and inspiring others through her writing, promoting a deeper understanding of Islamic principles. She occasionally writes articles for Muslim And Quran.