Diet can help prevent and even improve symptoms of depression.
This is an affective disorder that causes a state of deep sadness and has a negative impact on everyday activities. The most common symptoms are sadness, lack of interest in daily activities, fatigue, lack of energy, unwanted changes in body weight, sleep disturbances, problems concentrating, feelings of guilt, feelings of lack of self-worth or even suicidal thoughts.
The main methods of treatment are psychotherapy and medication, but lifestyle changes are also needed, including changes in diet. A healthy diet does not replace psychotherapy and medication, but it can play an important role in preventing and managing certain symptoms.
Some foods can provide beneficial effects on mental health.
Over
When there are sufficient amounts of vitamin D and Omega 3 fatty acids in the body, they can alleviate many of the symptoms of depression. Fish species rich in these nutrients include trout, tuna, salmon and mackerel.
Seeds and nuts
Seeds and nuts can keep you feeling full longer and improve your mood because they contain L-tryptophan, an essential amino acid the body needs to produce serotonin, a brain chemical involved in mood regulation. Low serotonin levels are associated with depression.
Cereals
Some grains can support mental health because they contain complex carbohydrates and have a low glycemic index. This category includes grains: barley, quinoa, spelled and buckwheat. Diets with a high glycemic index can favor the onset of depression.
Beans
Beans are a good source of protein and fiber. It can help maintain balanced blood sugar levels and can be an effective food for fighting depression.
Greens
Foods like spinach are important sources of magnesium, a mineral that can help support a healthy mood. Magnesium deficiencies are associated with symptoms of depression, while increasing intake may improve them.
Lean proteins
Lean protein products are among these nutritious foods for depression. Lean protein is good for: strengthening muscles, supporting heart health, promoting weight loss, and improving mental health. They have a high content of vitamin B12. B vitamins can help protect and maintain the health of the nervous system. Lean proteins can be found in low-fat cheese, low-fat milk, eggs, chicken, turkey, fish, lean beef, or low-fat Greek yogurt.
Green tea
Green tea can improve heart health, lower cholesterol, reduce the risk of developing cancer, and lower the risk of developing diabetes. It contains an amino acid called L-theanine. L-theanine, which helps with: high concentration, alertness, calmness and relaxation. It is also rich in polyphenol antioxidants and may support memory and reaction time, respectively medicool.ro.
2024-01-13 17:00:01
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