Foods that fight depression
Having a proper diet, in addition to having a healthy body, also helps to have a healthy mind, although it cannot be claimed that foods directly cause depression or cure it, but the effect of nutrition on the mental state of people cannot be ignored. Consuming foods that contain vitamins, proteins, carbohydrates and minerals needed by the body play a very effective role in mental health. So, if you care about the health of your body and soul, stay with us in this article.
Milk is a good source of vitamin D. If you have very low levels of vitamin D in your body, it can sometimes cause depression. A Norwegian study found that people who took vitamin D supplements were less depressed than those who did not take vitamin D supplements. If you don’t like milk, replace vitamin D in your diet by consuming fortified cereals and fruit juices and canned fish.
Turkey contains the protein tryptophan, which your body uses to produce serotonin. According to researchers, serotonin is a brain chemical that plays a key role in depression. In fact, some antidepressants work by targeting the way your brain uses serotonin. You can easily get the same mood boosting effect from chicken and soybeans.
This snack is rich in selenium, which helps protect your body from tiny, harmful particles called free radicals. One study found that young people who did not have enough of this nutrient in their diet were more likely to suffer from depression. However, researchers cannot say that low selenium causes depression. Other foods containing this mineral include brown rice, lean beef, sunflower seeds, and seafood.
Carrots are rich in beta-carotene, which you can also get from pumpkin, spinach, sweet potato and cantaloupe. Studies have linked this nutrient to lower levels of depression. There is not enough evidence to say that this disorder can be prevented by consuming large amounts of carrots, but a large number of carrots in the diet is not harmful.
This popular seafood is a good source of B-12. Some studies say that people who have low levels of this vitamin are more prone to depression. A deficiency may cause a lack of a substance called s-adenosylmethionine (SAM), which your brain needs to process other chemicals that affect your mood. If you’re looking for other B-12 foods, try lean beef, milk, and eggs.
Caffeine can help you feel more motivated. But if you have postpartum depression or panic disorder (panic disorder attacks are triggered by a sudden panic attack. These attacks are usually accompanied by symptoms such as palpitations, sweating, shaking, shortness of breath, and numbness), some studies show which may make your symptoms worse. Other researchers say a cup of oats can reduce the risk of depression, though they’re not sure why.
Vegetables are full of folate, which your brain cells need to function well and may help protect against depression. Also known as B9, food manufacturers in the United States add this vitamin to fortified cereals such as pasta and rice. You can also make it from lentils, lima beans and asparagus.
This fish and other fish such as herring and tuna are rich in polyunsaturated fats. Researchers believe they can help you fight depression. One type of these fats, called omega-3 fatty acids, helps brain cells use chemicals that can affect your mood. A few small studies show that people who were not depressed had higher levels of omega-3 than people with mood disorders.
It may seem like alcohol is just a way to relieve your anxiety or make you feel more social. But for the most part, it’s best to drink wine, beer, and mixed drinks only in moderation. You may feel better in the moment, but heavy drinking can make depression symptoms worse over time because alcohol makes your brain less active. It can also make antidepressants less effective.
Caution: junk food
Junk, processed foods and fast foods may be quick and filling, but these processed foods can be bad triggers for your mood. Scientists have studied how diets high in sugar, simple carbohydrates, and fatty foods affect how you feel. Many researchers found a link between this unhealthy food and depression. So, the best option for you is: a balanced diet with lots of fruits, vegetables, whole grains and no fat.
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