Depression and anxiety are on the rise in Western countries, especially among young people. It's no secret that mental health can be hard to maintain daily. While there are many ways to improve your mental health, the following foods have been shown to help reduce the symptoms of depression and anxiety.

Depression is a common mental health disorder that affects more than 300 million people worldwide. Luckily, there are foods that can help you maintain a healthy mental state. Top 10 Foods for Mental Health: - Avocado - Blueberries - Brown rice - Dark chocolate - Flaxseed oil - Garlic - Green tea leaves and green tea beverage - Oats and oatmeal porridge with milk and berries or honey and nuts - Salmon, canned or fresh (preferably wild) - Walnuts - Yogurt- Zinc Lentils - Eggs - Green vegetables.

1. Avocados - the levels of omega-3 fatty acids in avocados help reduce anxiety and depression. Avocados are a good source of healthy fats, monounsaturated fat, potassium, vitamin E, folate and vitamin B6. They may reduce the risk of heart attack by 25% in people who eat them every day. There's also evidence that they may help lower blood pressure.
Avocados have been proven to lower cholesterol levels by 8%.

Good source of fiber! Baked goods made with oatmeal porridge can help reduce anxiety and depression.

2. Blueberries- blueberries contain anthocyanidins, which may increase the amount of serotonin in your brain, which can improve mood and relieve depression. Anthocyanins have also been proven to fight inflammation in the body, as well as prevent cognitive decline. They're also rich in antioxidants.

3. Brown rice - a study found eating brown rice can help prevent age-related mental decline and dementia.

4. Dark chocolate- Dark chocolate is full of antioxidants that may help prevent and relieve depression. Dark chocolate has been shown to improve memory and mood, according to a study on mice published by the Journal of Agricultural Food Chemistry in 2009. It contains polyphenols that may have an effect on mood-related disorders like chronic stress, depression, anxiety, bipolar disorders and schizophrenia. Dark chocolate has also been shown to improve blood flow and lower cholesterol levels. One study found dark chocolate reduced the risk of heart disease by 30%!

5. Flaxseed oil - flaxseeds contain Omega 3 and 6 fatty acids, which are thought to be beneficial for the brain and may fight depression.

6. Liver - the liver contains high levels of tryptophan, an amino acid converted into serotonin in our brains. This can help increase mood and relieve depression.

7. Oats - oat is a good source of folate, which helps relieve mild symptoms of depression. Oats are also a good source of protein, fiber and vitamins, specifically B6 and folic acid.

8. Olives- olives are rich in monoamine oxidase inhibitors that may help with stress relief.

9. Pomegranates-pomegranates are a rich source of anthocyanidins found to help relieve anxiety.

10. Potassium - potassium has several mood-boosting functions, including helping regulate the excitability of nerves
11. Spinach- rich in folate, a B vitamin vital for everyday functioning

12. Spirulina- a dietary source of antidepressants.

13. Trout - contains high levels of omega 3 fatty acids, which may help with depression.

14. Yogurt - yogurt is a good source of probiotics and zinc, two nutrients shown to help relieve mild symptoms of depression Source: www.ranker.

It is not always easy to eat healthy food, especially when you are on a tight budget. However, there are some foods that should be added to your diet, and others that should be avoided. Some of these healthy foods include berries, nuts, fish, eggs and yogurt. These foods can help improve your mental health by keeping you full for longer periods and providing essential nutrients.

​Here’s an outline of dos and don’ts with healthy and none healthy
1. Eat more whole grains.
2. Drink water instead of soda or juice.
3. Eat more vegetables.
4. Choose lean meats over fatty ones.
5. Stick to low-fat or fat-free dairy products.
6. Add more whole grains and vegetables to your meals.
7. Choose snacks like apples or raw carrots instead of candy bars.
8. Eat more protein based foods and less starches.

The following are some tips on how to eat healthier
Eat more whole grains: Whole grains like brown rice, quinoa, or oats can help keep you full and prevent overeating. Grains also have a high amount of fiber, which helps maintain a healthy digestive system.
Drink water instead of soda or juice: Drinking water is good for you, because it will fill your stomach, but having too much sugar can cause weight gain. Instead of drinking juice, drink lemon water to get the benefits of citrus fruits, without adding fructose content to your system.

Stick to low-fat or fat free dairy products: Dairy products such as milk, yogurt and cheese are a great source of calcium and many other essential nutrients. But dairy products contain a high amount of saturated fat, which can contribute to weight gain.
Avoid juice and low-fat beverages: Fruit juice is loaded with calories and sugar, so it’s best to avoid drinking it as much as possible. When you drink fruit juices, make sure you don’t exceed one cup per day.

Skip the alcohol: Alcoholic beverages are high in calories, so if you want to lose weight, it would be best not to indulge in these drinks at all. It's better for your health.