There are many factors that contribute to the development of depression, From genetic to environmental.
In this article I will show you a list of Foods that work against depression So that you begin to change your diet and improve your mood.
Logically, there is no specific food that fights depression alone, at least there is no scientific study to confirm it.
However, a healthy diet based on certain foods and the avoidance of others can complement a good treatment against the Depression .
Then I comment on the diet that you can follow and finally the specific foods that can help you the most.
1-Foods rich in antioxidants
Free radicals are molecules that our body produces during normal functions and contribute to aging.
Antioxidants, such as vitamin C, E or beta-carotene, fight against such free radicals, thereby decreasing the rate of aging.
Several studies have shown that the brain is particularly prone to damage from free radicals and therefore it is important to reduce its effects by eating foods with high levels of antioxidants:
- Vitamin C: broccoli, grapefruit, peppers, kiwi, orange, strawberries, tomatoes, blueberries...
- Vitamin E: nuts, vegetable oils, wheat germ, olive oil...
- Betacarotene: broccoli, carrot, cabbage, peach, spinach, squash, melon...
2-Nutrient-rich foods
The nutrients help repair the cells and the growth and well-being of the body.
Vitamins, carbohydrates, minerals, proteins and even fats are needed. A deficiency of some of these nutrients can lead to the malfunction of the organism and therefore to some disease.
3-Carbohydrates
Decreased carbohydrates could lead to decreased serotonin.
Avoid simple carbohydrates (pastries, white sugar, cakes) and take complex carbohydrates (vegetables, fruits, legumes, legumes, cereals).
4-High Protein Foods
Protein rich foods such as turkey, tuna or turkey have a high content of the amino acid called ritosin, which can increase brain levels of Dopamine And norepinephrine, neurotransmitters that allow you to be alert and focused.
In particular the turkey has high levels of tryptophan. This amino acid stimulates the production of resotonin, a neurotransmitter, whose scarcity produces depression.
- Other sources of protein: milk, poultry, soy products, yogurt, Beans , green peas ...
5-Foods rich in vitamin D
A 2010 study indicated that the likelihood of depression is higher in people who are deficient in vitamin D.
In another study at the University of Toronto, it was shown that people who had depression improved as their vitamin D levels increased.
- Foods rich in vitamin D : Salmon, sardines, eggs, cereals, oysters, soymilk, dairy products...
6-Foods rich in selenium
Selenium is a mineral whose deficiency worsens mood, although its over-consumption in supplements can become toxic.
- Foods rich in selenium: beans, dairy products, turkey oysters, clams, sardines, brown rice, oats...
7-Foods included in the Mediterranean diet
A 2013 study indicated that a diet rich in folic acid, vegetables, fruits, berries, whole grains and low-fat cheese protected against depression.
Mediterranean diet , Characterized by a wide variety of foods - meat, vegetables, fruits and vegetables - is ideal, since it contains the foods previously indicated, plus fish, rich in omega 3 and protein.
Particularly Folic acid Has been inversely related to depression in other studies. That is, high levels of folic acid reduce depression.
8-Particular foods
-Noure
When taken in moderation, nuts are a good source of monounsaturated fats and vegetable proteins.
They are rich in omega-3 fatty acids, which improve brain activity.
-Worked with omega-3
Fish such as tuna or salmon have high levels of omega-3 fatty acids, which improve brain activity, circulation and reduce inflammation, while decreasing the likelihood of cardiovascular disease.
-Green Tea
This tea is a great source of antioxidant and its properties to combat depression reside in an amino acid called theanine, which has anti-stress properties.
-Turmeric
This spicy species is often found in Indian and Asian dishes and is beneficial to improve mood, in addition to other benefits.
-Dark chocolate
Black chocolate stimulates the release of Serotonin . It is recommended to take in small quantities because it is very high in calories.
In this article You can know other benefits of dark chocolate.
References