Do you often have high mood swings, lack of confidence, feel sad for no reason, and cannot control your mood? Research published in Clinical Nutrition shows that consuming 30 grams of nuts a day can help reduce the risk of depression.
Why eating nuts can drive away depression and bad moods? What other foods can fight depression? Heho nutritionist Liu Siyu tells you 5 good mood foods!
What are some antidepressant foods? Study: Eating nuts may reduce the risk of depression!
According to a study published in the journal “Clinical Nutrition” in September 2023, middle-aged and elderly people who consume 30 grams of nuts every day can reduce the risk of depression by 17%.
This study used data from the UK Biobank and included a total of 13,504 subjects without depression to learn about their nut intake. The average follow-up time was 5.3 years. The researchers divided them into three groups. Don’t:
No nuts Eat 1 serving of nuts per day (each serving is 30 grams) Eat 1-4 servings of nuts per day
The results found that compared to people who did not eat nuts, people who ate 1 serving of nuts a day were associated with a lower risk of depression, and could reduce the risk of depression by 17%, which was a significant effect.
Eating the right food can help stabilize your mood.Nuts are not only rich in high-quality protein, dietary fiber, monounsaturated fatty acids, and vitamin E, but also have a variety of active ingredients, including polyphenols and plant sterols, which can reduce inflammation and oxidative stress and promote brain health, so eat more of them. Nuts are less likely to feel blue.
As for which nut has the best anti-depressant effect? The study did not specifically mention which one should be eaten.All kinds of nuts are available, including walnuts, almonds, Brazil nuts, hazelnuts, cashews, pistachios, etc. You can choose according to your own preferences and needs. It is best to eat a variety of nuts and supplement nutrients from different aspects.
Nutritionist recommendation 5 antidepressant foods
nut:Depression may be caused by a decrease in brain-derived neurotrophic factor (BDNF) in the brain. Some studies have also found that a Mediterranean diet rich in nuts can increase plasma BDNF concentration and effectively reduce depression.
salmon:Omega-3 fatty acids in fatty fish have antioxidant and anti-inflammatory effects. Studies have pointed out that omega-3 fatty acids in the diet can change the fluidity of cell membranes and the composition of phospholipids, making them a good anti-depressant food.
Yogurt milk:Intestinal health and mood are closely related. Yogurt contains probiotics, which can not only improve constipation and increase intestinal good bacteria, but also prevent depression and anxiety.
milk:Everyone knows that milk is high in calcium. In fact, calcium not only strengthens bones, but also helps relax muscles and calm nerves.
banana:Bananas are rich in vitamin B6, which can assist the further conversion of tryptophan into serotonin. Eating a banana every day can help regulate mood and relax.
It is easy to feel depressed in autumn. Diet can stabilize your mood. Choose natural and original foods. Specific foods can help us reduce stress. Vegetables and fruits also contain many nutrients and antioxidants, which are inseparable from brain health.
In addition, regular exercise, a good sleep or more exposure to interesting things can help relax your mood. In fact, depression is like a mental cold. If left untreated, it may affect your daily life. It is recommended to seek help from a professional psychologist or the doctor asked.
1. Nut consumption is associated with a lower risk of depression in adults: A prospective analysis with data from the UK Biobank cohort
2. Omega-3 fatty acids for the treatment of depression: systematic review and meta-analysis
Text/Liu Siyu, pictures/Evelyn
Further reading
The benefits of nuts are explained in detail! How many servings should you eat in a day?Nutritionists recommend these nuts to supplement oil
What’s wrong with being stressed and in a bad mood?Nutritionists recommend 9 happy foods to help you get rid of depression
Always tossing and turning and unable to fall asleep? Recommend 3 sleep-aiding herbal teas
2023-10-05 00:00:00
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