Any Food To Treat Depression?
Would you be totally captivated if we promise to tell you the best depression foods to relieve depression? Yeah yeah many of us would really want to be the one to break the ice but unfortunately, there’s no specific diet that’s been proven to relieve depression.
Best Depression Foods
Thankfully even though eating plans or foods may not ease your symptoms immediately or put you instantly in a better mood, there are foods and supplements that may help as part of your overall treatment. These foods help provide your body with a support system that improve your brain function and overall mental health.
Now, Lets look at some of the nutrients and supplements your body needs to recover from symptoms of depression and the foods that supply them.
Best Depression Foods – Antioxidants
Our bodies normally make molecules called free radicals from normal essential metabolic processes or from external sources such as exposure to X-rays, ozone, cigarette smoking, air pollutants, and industrial chemicals. These radicals destroy body cells and tissues and can lead to cell damage, aging, and other problems.
Studies show that the brain is particularly at risk. Since there’s no way to stop these free radicals completely, you can still lessen their destructive effect by eating foods rich in antioxidants, including:
- Beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato
- Vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato
- Vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ
Carbohydrates – The Serotonin Effect
Carbohydrates are linked to the mood-boosting brain chemical, serotonin. Serotonin impacts every part of your body, including your emotions. It is also thought to regulate anxiety, happiness, and mood. Low levels of the chemical have been associated with depression.
Although carbohydrates are useful, you have to choose your carbs wisely. Limit sugary foods and opt for carbs (such as whole grains) rather than simple carbs (such as cakes and cookies). Take more of fruits, vegetables, and legumes. They have healthy carbs and fibres too.
Boost Alertness With Protein-Rich Foods
One of the best depression foods are those rich in amino acids which are end products of protein digestion. Foods like turkey, tuna, and chicken have an amino acid called tryptophan, which may also help you make serotonin. Try to eat something with protein several times a day, especially when you need to clear your mind and boost your energy.
Other quality sources of healthy proteins include beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, and yogurt.
Two important vitamins of note are the B vitamins and vitamin D.
One study found that rates of depression tended to rise in men — especially smokers — as they got less folate. The same thing happened for women — especially those who smoked or didn’t exercise — but when they got less vitamin B12.
This wasn’t the first study to find a link between these vitamins and depression. Researchers aren’t sure which way the influence goes: do poor nutrient levels lead to depression, or does depression lead people to eat poorly?
In either case, you can get both of these B vitamins from foods like legumes, nuts, many fruits. Specifically, dark green vegetables have folate and vitamin B12 can be found in all lean and low-fat animal products, such as fish and low-fat dairy products.
Don’t Forget Vitamin D
Vitamin D is such an important supplement for body function that there are vitamin D receptors are located throughout the body, including your brain.
A study discovered the possibility of a link between this vitamin and depression. It went on to conclude that the likelihood of having depression is higher in people with low levels of vitamin D. Researchers from the University of Toronto noticed that people who had symptoms of depression usually tend to get better when the amount of vitamin D in their bodies went up.
Be careful not to abuse this supplement because too much vitamin D can interfere with calcium levels in the body and overwork the kidneys where it is broken down to forms useful for the body.
Selenium-Rich Foods Reduce Anxiety Levels
Studies have reported a link between low selenium and poor moods.The lower the level of selenium in the diet the more reports of anxiety, depression, and tiredness, decreased following 5 weeks of selenium therapy. The recommended amount for selenium is 55 micrograms a day for adults.
Foods containing selenium include the following
- Beans and legumes
- Lean meat (lean pork and beef, skinless chicken and turkey)
- Low-fat dairy products
- Nuts and seeds (particularly brazil nuts – but no more than one or two a day because of their high selenium content)
- Seafood (oysters, clams, sardines, crab, saltwater fish, and freshwater fish)
- Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)
Best depression foods: Omega-3 Fatty Acids
Recently, studies show that people who don’t often eat fish, a rich source of these fatty acids, are more likely to have depression.
Good sources of omega-3 acids are:
- Fatty fish (anchovy, mackerel, salmon, sardines, shad, and tuna)
- Canola and soybean oils
- Nuts, especially walnuts
- Dark green, leafy vegetables
Keep Your Weight In Check
People who are obese may be more likely to become depressed. And, according to several studies, people who are depressed are more likely to become obese. Researchers believe that may be the result of changes in your immune system and hormones that come with depression.
Many people who are depressed also have problems with alcohol or drugs. Not only can they interfere with your mood, sleep, and motivation, they can also reduce the effectiveness of your depression medications.
Remember also to avoid drinks and foods with caffeine. They can trigger anxiety and make it difficult to sleep at night. If you are addicted to caffeine, don’t worry. Just try cutting back or stopping caffeine after noon each day, this may help you get a better night’s sleep.
Depression Treatments: Here are 10 practical tips to get your treatment started
These are the best depression foods and supplements which can easily help you reduce some of your depression symptoms while boosting your mental health and alertness. They are not meant to be replacements of your medications or any treatment plan you are given by your doctor. If you think you are battling with depression signs and symptoms, it will be best if you talk to someone or go see an expert.