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What Are Foods That Are Effective In Battling Depression?

By ChemistsWorld On 21 Apr 2021

The role of nutrition on mental health is something that’s often overlooked. A proper diet is much essential to maintain your physical health as well as mental health. When someone is suffering from depression, it can be quite difficult to think about eating the proper diet. But studies show that almost 90% of serotonin production happens in the gastrointestinal tract. So, you can’t deny the effect of an appropriate diet on mental health.

The Mediterranean diet is especially effective in battling depression as it contains more fruits, vegetables, fish, and grains compared to the calorie-rich and high carbohydrate western diet. The Mediterranean diet is also rich in anti-inflammatory foods, which help prevent inflammation. Though the influence of inflammation on depression is slightly unclear, it can help you prevent diseases like Alzheimer’s, certain liver and cervix cancers, and heart disease.

Unfortunately, there is no specific diet to relieve you from depression completely. But along with therapy, if you make some changes in your diet and include the below-given foods, you will be relieved of some symptoms and develop a positive attitude towards life.

Fish That Are Rich In Oils:-

Fish like salmon, mackerel, anchovies, sardines, and herrings are very rich in omega-3 fatty acids. Omega-3 fatty acids are proven to be effective in reducing the symptoms of depression. Many studies confirm the association of consuming fish with the prevention of depression.

Probiotic Food:-

Researchers have found out that foods like yogurt and sauerkraut have bacteria that are alive and can help you balance your gut bacteria. It will help you reduce depression by producing neurotransmitters like serotonin and gamma-Aminobutyricacid(GABA) that can regulate your mood.

Turkey and Cacao:-

Tryptophan is an amino acid that helps your body to produce more serotonin. This chemical is abundantly available in turkey.
Cacao present in dark chocolate has compounds like flavanols and procyanidins, which are effective in reducing inflammation.

Fresh Fruit And Vegetables:-

Fruits and vegetables are high in antioxidants, which can protect you from cell damage caused by inflammation. Inflammation is particularly harmful to the brain, hence eating food rich in antioxidants. The food that is rich in antioxidants is walnuts and pecans, berries, pomegranates, dark chocolate, coffee and green tea, and herbs like mint oregano.

Carbohydrates Have A Calming Effect:-

Carbohydrates are associated with an increase in serotonin, which boosts your mood. Cravings for carbs are shown to produce lower levels of serotonin activity. However, you must be careful about which carbs you are choosing. Avoid foods with high amounts of sugar and instead eat foods with complex carbs like whole grains.

Foods Rich In Proteins:-

A protein-rich diet is proven to boost your alertness. Eating food like turkey, tuna(not canned), and chicken will help you produce more serotonin. Other sources of good protein include peas, beans, lean beef, dairy, and soy products.

Foods That Should Be Avoided:-

As there is an undeniable link between our mental and physical health, make sure not to eat food that is bad for your physical well-being.

Avoid processed foods as they have high trans-fats that contribute to inflammation. So don’t include processed meats like bacon and sausage, pre-packed baked goods, instant ramen, and white bread. Consumingless amount of sugaras a diet that contains high amounts of sugar is linked with depression.

Besides getting therapy and taking proper medication, watching what you eat and giving your body enough physical activity can improve your mood and gradually relieve you from depression.