Diet against depression should contain a combination of foods that are good for the nervous system and the brain. Many factors can cause distress, certain nutritional substances are recommended to keep it under control.
Different foods increase the production of serotonin and endorphins, which are also called happiness hormones. Improve your mood and reduce the symptoms associated with this disorder.
Why is it so important to follow a diet plan that is suitable for depression? What food should you eat? Many people are probably not aware of the role that the diet plays in depression. Therefore, you can read this article and become wiser on the most relevant aspects of this disorder. You’ll also get some suggestions that are good to use when choosing what to eat.
Fight depression with food
Depression has become a human disease that affects a large part of the world’s population. It is characterized by a state of deep sadness, which can also cause more irritability, hopelessness and a loss of interest in life.
This disorder is becoming more and more common because many people ignore the symptoms until they affect their quality of life. It can also affect children and adolescents, and they can have even more difficulty in dealing with it.
Many factors come into play in depression, and most of them are emotional. It can also be due to environmental factors, hormonal changes, or a sedentary lifestyle.
The Treatment will vary from person to person and depends on how much it affects their lives. Either Way, it is recommended to put the diet on and focus on food intake that helps with mental stability. And What is it?
Recommended nutrients for diet against depression
A diet plan for depression will have everything that characterizes a balanced, altered diet. The big difference is that it also increases your intake of certain nutrients, which have an anti-depressant effect. Among them are:
Vitamin C: It is central to the composition of the neurotransmitters and the reduction of the impact of free radicals.
Folinic Acid: Also Called B9 vitamin and increases the body’s level of serotonin.
Tryptophan: Is an essential amino acid which is naturally relaxing and helps to produce serotonin.
Phenylalanine: Another type of amino acid that stimulates the secretion of endorphins.
Omega-3 fatty acids: These provide mental stability, improve concentration and prevent depression.
Calcium and magnesium: Also Contributes to the build-up of neurotransmitters.
Potassium: Soothe your nervous system, reduces irritability and counteracts depression.
Foods that improve your mood
Food that contains certain nutrients can improve your mood can be added to any diet for depression. While It is not necessarily about using them as a basis for functional foods, they can certainly help you control the symptoms.
Thanks to their high magnesium content, leaf green is good for the balance of the nervous system. Therefore, they are so good at dealing with emotional disorders such as anxiety and depression.
Nuts help to improve well-being, thanks to their omega-3 fatty acids, amino acids, and minerals such as potassium and magnesium.
The grains and oil from flaxseed contain omega-3 fatty acids, which benefit the health of your nervous system. Among other things, They can alleviate inflammation and improve your cardiovascular system.
Cocoa, which is the main ingredient in dark chocolate, is one of the best foods in a diet for depression. Amino acids amplify the production of serotonin, which is the happy neurotransmitter.
Since they are rich in vitamin B12 and amino acids, eggs are one of the most nutritious foods in this diet plan. The Nutrients regulate the activity of your nervous system and prevent anxiety and depression.
Other food products that counteract depression
- Chia and sunflower seeds
- Natural Yoghurt
- Lean Meat
- Fatty Fish
- Whole Grain
The food you should not eat
Unfortunately, when you are depressed, you may get a craving for unhealthy foods. This kind of food will not only exacerbate your depression but may also cause weight gain and other adverse physical changes. What are they?
Conclusion on a diet for depression
Food that benefits your mood is your ally when you fight depression. To help from them in the slightly longer term, you need to include them in a whole and balanced diet.
It is also essential to include other methods to combat depression, and the diet does not do it alone. A psychologist or other professional can decide what else to do to get a complete treatment.