10 Foods that help overcome depression & bull; hello healthy

What you eat can affect not only the health of your body, but also the ups and downs of your mood. For example, consuming too much sugar, bread, and pasta can actually ruin your mood - as opposed to what we have always believed.

"There is no type of food known to be effective against depression," says Marjorie Nolan Cohn, RD, CDN, national spokesperson for the Academy of Nutrition and Dietetics and author of The Belly Fat Fix and Overcoming Binge Eating For Dummies.

The best thing you can do is eat healthy, explains Crohn. An overall healthy and balanced diet, which provides all the essential nutrients for the body, can help a lot when someone is depressed.

Foods that must be consumed to treat depression

Since what you eat affects your mood, you should aim your daily food choices on the types of foods that improve your gut health. The reason is that the microorganisms that live in your stomach produce so many neurochemicals. These good bacteria's artificial neurochemicals play a role in building mood and other nerve functions. So, balancing gut bacteria through consumption of probiotics like Lactobaccilli and Bifidobacteria helps improve mood.

In order to "eat to be healthy", consume epigenetic foods that promote general health, improve sleep, and improve your mood. For example, serotonin is the happiness hormone that can help you be more energized and sleep better. Eat foods like chickpeas, which are rich in tryptophan, which is a precursor to serotonin.

Balance your mood and prevent depression by also eating the following foods

1. Dark green leafy vegetables

According to a new study published in JAMA Psychiatry, major depression has been linked to inflammation of the brain. Green vegetables are very important because they contain oodles of vitamins A, C, E and K, as well as minerals and phytochemicals.

In addition, free radicals produced in our body contribute to cell damage, aging, and organ dysfunction. Studies show that the brain is particularly at risk for free radical damage. Antioxidants such as beta carotene and vitamins C and E work to combat the effects of free radicals. Antioxidants have been shown to scavenge free radicals and take over their negative effects.

Although there is no way to completely stop free radicals, we can reduce their damaging effects on the body by eating foods rich in antioxidants as part of a healthy diet, for example by adding broccoli, spinach, asparagus, or kale to your daily diet. .

2. Walnuts

Walnuts are not only delicious as a healthy snack, they are also proven to maintain cognitive acuity thanks to their alpha-linolenic acid content. Alpha-linolenic acid is an essential omega-3 fatty acid that is useful for improving brain function and managing depression symptoms.

Apart from being rich in omega-3s, walnuts are also high in selenium. Several studies have shown a link between selenium deficiency and depression. Several additional studies have also shown that adequate selenium intake can reduce depressive mood symptoms.

A number of polyphenols in walnuts have also been shown to prevent memory loss. Reporting from Prevention, walnuts can even improve some signs of brain aging.

3. Avocado

Avocados contain healthy fats that your brain needs to function properly. Three-quarters of avocado's total calories come from fat, most of which is mono-saturated fat in the form of oleic acid.

Enriched with glutathione, a substance that specifically blocks the absorption of certain fats in the intestines that cause oxidative damage, avocados also contain lutein, beta carotene, vitamin K, B vitamins (B9, B6, B5), vitamins C and E12 and more folate. much more than any other fruit.

Avocados in general are also rich in protein (4 grams), which is higher than other fruits. High protein food sources are rich in the amino acid tryptophan, which can help increase serotonin production as a mood regulating hormone. Try to include a good protein source, such as avocado, in your diet several times a day, especially when you need to clear your mind and increase your energy levels. But, don't forget to take into account the portion.

4. Give

Berries - strawberries, raspberries, black berries, blueberries - are one of the fruit families that contain the highest levels of antioxidants, but blueberries rank first in this family. Blueberries are enriched with the antioxidant anthocyanins that have been linked to cognitive acuity. In addition, blueberries, as well as other berries, are rich in vitamin C which is believed to be effective in fighting stress and lowering blood pressure.

In a study published in the Journal of Nutritional and Environmental Medicine, patients who had been given antioxidant treatment for two years had significantly lower depression scores than those treated with placebo.

5. Garlic and onions

Garlic is enriched with a number of powerful antioxidants. These chemicals neutralize free radicals and can reduce - even help prevent - some of the damage that free radicals cause, over time. One of them is allicin, which has been linked to the prevention of heart disease, even the common cold. Since stress and depressive moods weaken the immune system, garlic needs to be included in your daily diet to strengthen your immune system.

Garlic and all other onion families (onions, shallots, leeks, chives / chives, leeks) have also been linked to a reduced risk of some cancers, especially cancers of the digestive tract. These vegetables also contain anti-inflammatory flavonoids which contribute to their anti-cancer properties.

6. Tomatoes

Tomatoes contain a lot of folic acid and alpha - lipoic acid. Both are good for dealing with depression. According to research published in the Journal of Psychiatry and Neuroscience, many studies have shown an increased incidence of folate deficiency in patients with depression. In most of the studies, about one-third of depressed patients were deficient in folate.

Folic acid can prevent excess homocysteine ​​- which limits the production of important neurotransmitters such as serotonin, dopamine, and norepinephrine - from building up in the body. Alpha-lipoic acid helps the body convert glucose into energy, and is therefore a powerful mood stabilizer.

7. Apples

Like berries, apples are high in antioxidants that can help prevent and repair oxidative damage and inflammation at the cellular level. Apples are also enriched with soluble fiber which balances the fluctuation of blood sugar levels.

8. Tea

Although high in caffeine, green tea is also enriched with the amino acid theanine which can protect you from several types of cancer and improve mental performance. Drink it twice a day.

If green tea isn't your thing, try brewing warm chamomile tea at bedtime. In addition to its calming effect, chamomile has been shown to significantly reduce the risk of anxiety symptoms. Warm chamomile tea also helps sleep better.

9. Chocolate

Chocolate has a wide variety of healthy antioxidants, and has been shown to have an undeniable link with mood swings - especially for treating depression.

Dark chocolate, in particular, is known to lower blood pressure, adding a calming sensation to you. Dark chocolate is enriched with more polyphenols and flavonols - two important antioxidants - compared to some fruit juices.

10. Mushrooms

There are two reasons why mushrooms are good for your mental health. First, its chemical compounds that fight insulin, help lower blood sugar levels and balance your mood.

Second, mushrooms are enriched by probiotics that support the good bacteria ecosystem in the intestine. Since nerve cells in the intestines produce 80-90 percent of the body's serotonin, it is a wise step to always pay attention to our digestive health.