Antidepressant Foods: A Guide to the Best Foods to Help Alleviate Stress, Anxiety, & Depression

When stressed, depressed, anxious, depressed, bipolar or mental symptoms that will lead toDepression You should see a doctor and consult a psychologist. for primary treatment is to talk to consult and used drugs in the antidepressant group

depression can be treated Although the doctor does not clearly indicate that there is antidepressant food that can be cured without medication But it can help alleviate symptoms. By choosing to consume foods that arehigh in antioxidants Contains nutrients that protect brain cell damage nerve nourishing food and food that help synthesizeserotonin

A cup of fresh fruit can help with anxiety. (Cr. wallpaperflare.com)

depression In America reported that from the past COVID period People around the world are prone to anxiety disorders. (before depression) increases annually by 7.3% and there are about 18 million people with depression (1 in 10 people).

WHO It was reported that out of every 8 people, 1 person had a mental health problem.

in Thailand Department of Mental Health Reported the number of patients with depression around 1.35 million people (2021), a multi-fold increase in ten years.

antidepressant food

brain food The body normally produces free radicals that damage cells all the time. and the brain is the most vulnerable organ, leading to depression and diseases related to intelligence and memory

1) Foods High in Antioxidantsnamely

beta carotene Such as broccoli, carrot, pumpkin, spinach, sweet potato, apricot, cantaloupe, peach.

Vitamin C Examples include blueberries, grapefruits, kiwis, oranges, strawberries, broccoli, peppers, tomatoes.

vitamin E Nuts and Seeds Vegetable Oil Wheat Germ

Millet salad is a good-tempered dough. (Cr. healthydelicious.com)

2) Good mood fromsmart carb (Smart Carbs) or good carbohydrates. Helps brain function andserotonin (Serotonin, a natural antidepressant), so it is said that Eat flour and feel good.

serotonin It has the main function of regulating emotions. sometimes calledGood mood But we should have a balanced amount. not too much not too little New research has found that Gut bacteria produce serotonin And found in the lining of the stomach and intestines for more than 90%. Eating fruits and vegetables that are high in fiber helps keep the bacteria in the gut healthy. and maintain the balance of serotonin levels in the body

Flax Seeds Good mood flour and high in fiber. (Cr.heathify-me.com)

Another saying in this era is A good colon is the cause of good health.

Dark green leafy vegetables contain tryptophan. (Cr. tasteofhome.com)

good mood powder These include unrefined flour or complex carbohydrates such as brown rice, whole wheat pasta, millet, corn, quinoa, whole grain seeds.

3) Protein and tryptophan (Tryptophan) Tryptophan is a type of amino acid. The body cannot create it by itself. It needs to be obtained from food. To work together with vitamins B3, B6 and magnesium. in the production of serotonin

Tryptophan also works with folic acid and iron. Helps create red blood cells They are abundant in egg yolks, milk, butter, meat, tuna, turkey, almonds, bananas, dark green leafy vegetables, beans, low-fat cheese, milk, yogurt and soy products. and all high-protein foods

foods with vitamin D (Cr.medlineplus.gov)

4) Vitamin D should get enough People in cold cities have research stating that The weather affects the state of mind. Vitamin D is found in sunlight. People who live in cold, closed air, less sunlight are more likely to feel depressed, sad, lonely than people in the tropics.

We know that vitamin D helps calcium absorption. strengthen the bones prevent osteoporosis The new discovery says that Vitamin D stimulates the immune system. and as an adjunct to the treatment of certain types of cancer

currently stated Vitamin D helps the brain secrete serotonin. Reduces stress and depression and help repair the wear and tear in the body

University of Toronto in Canada Referring to the research that Vitamin D relieves anxiety and depression associated with Seasonal Affective Disorder. and suggests that when the spring – summer Should leave the house to enjoy the sunshine and clear air.

Oysters contain selenium. (Cr.thespruceeats.com)

5) Selenium cures upset Researchers have found a link between the mineral selenium and mood. but not yet clearly indicated We only need a small amount of selenium each day, about 55 micrograms.

Selenium is an antioxidant that slows down aging. By working with vitamin E, the benefit is to help maintain the flexibility of various tissue cells, reduce the risk of heart disease and stroke. Alleviate menopausal symptoms and more.

It is found in large amounts in pea pods and legumes. Lean meats, low fat milk, oysters, clams, sardines, crab and sea fish, freshwater fish, whole grains, oats, brown rice.

Marine fish contain omega-3. (Cr. tasteatlast.com)

6) Omega-3 is known asbrain food and isantidepressant food Studies have found that People who eat less fish are at risk of depression. Current omega-3 Helps to maintain overall health, such as preventing heart disease and stroke. reduce cholesterol prevent diabetes

Found in large amounts in marine fish such as tuna, salmon, anchovies, mackerel, sardines, flaxseeds, canola oil, soybean oil, walnuts, hazelnuts, brazil nuts, cashews, leafy green vegetables.

especiallywalnuts It was found to reduce the incidence of depression. According to a report published in The British Journal of Psychiatry, volunteers who ate walnuts and those who didn’t found that eating ¼ cup of walnuts a day boosted energy. cause positive increased enthusiasm

Walnuts are brain-shaped nuts that help nourish the brain. (Cr. goodfon.com)

7) Probiotics Is a good microorganism that helps take care of the intestines When a good stomach, good intestines lead to good health. Which is almost contained as a principle of good nutrition. Probiotics (Probiotics) affecting the work in almost every organ in the body especially the functioning of the brain

How is the gut good for the brain? Vagus Nerve (10th cranial nerve) in the central nervous system. Get sensation from the ear and the gastrointestinal tract. and sends commands to the heart and digestive system control feelings of anxiety Hormone production and immunity for healthy cells

Banana helps to relax (Cr. simplyrecipes.com)

antidepressant food menu

– mediterranean menu Because there are lots of fresh vegetables, fresh fruits, juicy juices, freshly cooked from fresh herbs. and is seasonal food. And rich in vitamin B12, folate acid and vitamin E from different types of nuts.

– colorful menu High in phytochemicals, one dish contains a mix of fruits and vegetables, smart carbs (unrefined carbohydrates) and lean meat proteins.

Caution : high fat diet Extremely sweet, salty foods, alcohol, exercise, and inappropriate lifestyles. It contributes to unconsciously causing stress and depression.

Although some people say they are stressed.. then eating ice cream or a piece of chocolate will feel better. But be careful of the extras, namely sugar and fat. Eat enough to relieve stress, but should not be practiced until it becomes a habit (waste).

refer : verywellmind.com, webmd.com, bangkokhospital.com