Foods To Help Depression
Studies show that certain foods can help improve your mood and promote healthy brain chemistry. In this article, you'll find out about the foods you need to include in your diet to help you fight depression.
Foods rich in protein, complex carbohydrates, amino acids, vitamins, enzymes, minerals and omega-3 fatty acids are all essential for your mental and physical health. A lack of these nutrients in your diet can potentially lead to deficiencies, which can increase your risk of suffering from depression and other kinds of health problems. On the other hand, eating healthy foods can help keep your body and mind healthy, which is good for your overall wellness.
Protein-rich foods can help boost your energy and concentration levels. Some of the excellent food sources of protein include eggs, cheese, fish, white-meat poultry, beans, soy, lean beef and nuts.
Eating foods that contain complex carbohydrates, such as fresh fruits and vegetables, whole grains, dairy products, nuts and seeds, can help increase your serotonin levels. Serotonin is a neurotransmitter in your brain that plays an important role in regulating your mood.
Vitamins B1, B6 and C can help you achieve a healthy balance of hormones, healthy nerve function and an enhanced immune system. Some of the foods that are rich in Vitamin B1, also commonly called as Thiamin, include tuna, asparagus, mushrooms, green peas and spinach. Among the healthiest foods rich in Vitamins B6 are bell peppers, tuna, banana, turkey and turnip greens. The top sources of Vitamin C are guava, kiwi, red bell pepper, strawberries and oranges.
Foods rich in omega 3 fatty acids, such as tuna, salmon, dark green leafy vegetables, flax seeds, walnuts, soybeans and shrimp, are good for healthy mental functioning. These healthy fats can also help prevent asthma, arthritis and cardiovascular disease.
Changing your diet plan with foods that help fight depression can in turn reduce the severity of your symptoms. Nutritional treatments also help control and even prevent other types of mental health problems, such as anxiety and bipolar disorder.
It has been observed that most people who suffer from depression often make poor choices in what they eat. Do you prefer eating 'comfort foods' like chocolate, pizza and burger? These are unhealthy and aren't good for you if eaten regularly. Instead, it's better to learn to to comfort yourself by eating healthy food that will make you feel better for longer.
According to a report from Natural News, "The top 5 foods for beating depression include brown rice, brewer's yeast, fish oil, cabbage and whole grain oats".
"Avoiding depression or recovering from a depressive episode is often as easy as changing your diet and boosting your consumption of key foods that deliver brain-boosting nutrients and help regulate brain chemistry."
A deficiency in folate can trigger depression. A cup of fresh beets can provide you with 30% of your daily folate needs. Having fresh beets on your salad or juice can add a beautiful color and flavor to it.
Among the few sources of iodine are sea vegetables or seaweeds. A lack of this important mineral in your diet can lead to depression and fatigue. The most common varieties of sea veggies are nori, wakame, kelp and irish moss. It can be a good idea to experiment and try adding sea vegetables to your soup, salad and other vegetable dishes.
According to a British study, people suffering from Seasonal Affective Disorder or SAD experienced an improvement in their mood after having a good dose of Vitamin D. Surprisingly, there's only one plant source of natural Vitamin D, and that is from sunbathed or 'sunning' mushrooms.
"Every once in a while we all get the blues, but certain foods can fight a case of melancholy."
A healthy diet is essential to a healthy mental functioning. Feel better by eating foods that are packed with mood-boosting nutrients, combined with having a good amount of sleep and regular exercise.
“B vitamins, omega-3 fatty acids, and other nutrients have powerful effects on brain chemistry, and can often right imbalances that cause mood disorders such as depression. In fact, ‘nutrient therapy’ may well be the best treatment for depression," says William J. Walsh, Ph.D., founder and president of the Walsh Research Institute in Illinois, a non-profit organization that researches about the basic mechanisms and causes of depression and other mental conditions.
Carbohydrates are associated with the mood-lifting neurotransmitter serotonin. So instead of trying to avoid them, eating the right kind of carbs can be a good choice when feeling down.
It's always useful to continue educating yourself more about other foods to help combat depression. It can also be a good idea to seek help from your family, friends or a medical professional or therapist. You might want to look for depression support groups nearby or search online. Remember that you're not alone and you have lots of other depression treatment options to choose from. Say goodbye to unhealthy foods and start making intelligent food choices to help get yourself 'unstuck' from being depressed.
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