Health25 Jul. ’23 16:422023-07-25
In today’s fast moving world It is normal for people to experience stress and from time to time feeling sad or anxious. Although it is important to seek professional help for people with depression, it is important to seek medical help. But eating a healthy diet may improve your mood and overall mental health. Article by Dr. Krittee Phumasawin, MD, psychiatrist, Mental Health Center, Navavej Hospital. has given examples of 10 types of foods that help anti-depressive symptoms as a guideline for food choices for people with depression symptoms. or can be used to take care of those around you who have depression
Foods that are good for helping with depression include:
berries
Berries such as blueberries, strawberries, and raspberries. Rich in antioxidants and vitamin C. These nutrients reduce inflammation and oxidative stress. Both of which are linked to depression. Enjoy a handful of berries as a snack or add them to your morning oatmeal. For a bright start to the day and boosting mood
fatty fish
Fatty fish such as salmon, mackerel, and sardines contain omega-3 fatty acids, which are essential for brain health. Omega-3s help regulate neurotransmitters like dopamine and serotonin, which help reduce inflammation. This may help alleviate depression symptoms. You should at least have a meal of fatty fish at least twice a week to get the most benefit.
dark chocolate
Dark chocolate, particularly with a high cocoa content (70% or more), contains antioxidants and compounds that can stimulate the production of endorphins, a natural mood enhancer. Enjoy small squares of dark chocolate as an occasional snack to lighten up the mood.
greens
Green leafy vegetables such as spinach, kale, and iceberg lettuce. These vegetables are rich in folate. This is a B vitamin that helps produce neurotransmitters like serotonin and dopamine, which contribute to feelings of happiness and well-being.
nuts and seeds
Nuts and seeds such as almonds, walnuts, flaxseeds and chia seeds are good sources of healthy fats, protein and fiber, which fiber helps control blood sugar levels. It also contains magnesium, a mineral that plays an important role in brain function and mood regulation. Eat a handful of nuts or sprinkle some seeds with your meals to improve your mood.
turmeric
Turmeric is a bright yellow spice. It is often used in curry dishes. It contains a compound called curcumin, which has been linked to improved brain health and reduced symptoms of depression.
avocado
Avocados aren’t just delicious. They’re also rich in healthy fats, fiber, and vitamins and minerals. They’re a good source of vitamin E. which act as antioxidants and may help protect brain cells from stress.
whole grains
Complex carbohydrates found in whole grains such as quinoa, brown rice and oatmeal can help increase serotonin levels in the brain. promotes a sense of well-being and happiness Choose whole-grain options instead of refined grains. To keep your blood sugar stable and help you feel good throughout the day.
foods with probiotics
Certain foods, such as yogurt, kefir, sauerkraut and kimchi, are rich in probiotics. In addition to improving intestinal health It can also regulate neurotransmitters such as serotonin, which has been linked to feelings and mood regulation.
green tea
Green tea contains an amino acid called L-theanine, which has been found to promote relaxation and reduce anxiety. Replace regular coffee or sugary drinks with a cup of green tea. For a feeling of calm and relaxation and benefits that help stimulate a good mood to occur.
It is necessary to make good and useful food choices and understand depression from both the patient and those close to him. In order to help create an atmosphere of happiness and good mental health. If in doubt You can ask for details and request a consultation at Mental Health Center, Navavej Hospital Tel. 02 483 9999 I Line: @navavej I www.navavej.com
2023-07-25 09:42:00
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