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6 foods suitable for overcoming depression by experts

There are several attempts, but a single diet has not proven its ability to relieve depression.Rather than relying on certain foods or nutrients to ease you Symptoms of depressionTry to integrate a variety of health foods that are suitable for overcoming depression.

You can introduce new foods once or twice a week, and before you know it, you can have a balanced and uplifting diet.

Fortunately, the foods and nutrients listed below not only improve the symptoms of depression, but also have many benefits. They are nutritious, rich in vitamins, minerals and phytonutrients, balance the diet and, in many ways, make you feel healthy and happy.

6 healthy foods good for overcoming depression

According to experts, there are six health foods that can help you overcome depression.

1. Probiotic foods

Intestinal health is becoming an area of ​​health that has recently attracted attention. This is because the intestines contain beneficial bacteria. These bacteria play an important role in maintaining a healthy body and mind.

Probiotics work by replenishing good gut bacteria. When taken in the form of a diet or supplement, it helps to calm the body and reduce the symptoms of depression.

How does this work? Great question.

The intestines are lined with neurons, which are important elements that regulate mood. These neurons produce serotonin, a mood-related neurotransmitter. Therefore, keeping the intestinal lining healthy through foods rich in probiotics is a useful tool for kits to improve the symptoms of depression.

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in the meantime Probiotic supplements Certainly you can help with this process, probiotic foods are also great because of the additional benefits of the other nutrients you are receiving. Fermented foods are the richest in probiotics, including miso, kimchi, yogurt, sauerkraut, and tempeh.

2. Vitamin D fortified foods

Foods in this category are primarily associated with improving the symptoms of depression in people who are deficient in vitamin D. This does not necessarily mean that you need to have a full-blown vitamin D deficiency, but low levels and baselines can cause symptoms of depression.

Symptoms of vitamin D deficiency can be confused with other symptoms or simply noted as feeling tired or stressed.Relief from modification Vitamin D deficiency Surprisingly important.

Another reason this happens is the location of vitamin D receptors in the body. One of the main places is the brain. If these receptors lack vitamin D, they have a real effect on dopamine production.

Because it is a fat-soluble vitamin, supplementing with vitamin D without the instructions of your healthcare provider can be dangerous. This means that they can reach toxic levels in the body when stored, rather than being excreted like water-soluble vitamins.

This is one of the reasons for consumption Foods rich in vitamin D It’s a great way to safely and slowly increase your vitamin D levels. Vitamin D includes fatty fish such as cod liver, tuna and salmon, and fortified foods such as orange juice, dairy products and vegetable milk.

3. Foods rich in tryptophan

Don’t let this strange word disappoint you. This category of mood-boosting foods is some of the most delicious and versatile foods.

Tryptophan is an essential amino acid. That is, the body cannot make it on its own, so it must be taken from the diet. It serves to increase serotonin, a happy hormone that stabilizes mood by acting as a chemical messenger.

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When tryptophan levels are low, serotonin levels are often low at the same time. This causes mood disorders such as anxiety and depression.

One of the easy ways to Increase serotonin Taking the right amount of tryptophan throughout the diet. These foods include eggs, soy products, cheese, nuts and salmon.

Like almost all foods listed here, the foods on this tryptophan-rich food list are also rich in other nutrients and omega fatty acids. This is another nutrient associated with raising mood.

4. Foods rich in antioxidants

Toxins and free radicals are molecules and compounds that are made by the body or introduced through our environment. This includes our food, respiratory contamination, and products used in our bodies and at home.

These free radicals cause cell damage over time, and if this damage is allowed to occur and persist, all healthy areas, including the brain, are at risk. This destruction is called oxidative damage and can be delayed or suppressed by ingesting foods rich in antioxidants.

Free radicals and oxidative damage can always be a reality, but eating a diet rich in antioxidants can delay the extent of their destruction.

Antioxidant foods are evaluated by ORAC, a synonym for oxygen radical absorption capacity. That’s exactly how it sounds, that is, the ability of foods to absorb free radicals.

Blueberries are the first foods that come to mind when considering foods rich in antioxidants. This is fairly accurate given that blueberries are ranked third on the ORAC scale of 2,400 units of fruit.

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Some others Foods rich in antioxidants Things to consider include kale, spinach, broccoli, red peppers, oranges, strawberries, raisins, cherries and kiwis.

5. Foods rich in selenium

Feeling sick and low selenium have been correlated in several studies. Selenium is an essential trace mineral. That is, it must be taken from the diet and plays a variety of roles in the body.

It is related to mood by its responsibility to maintain thyroid hormone metabolism. Fortunately, selenium-rich foods are extremely versatile and can cover a wide variety of dietary patterns.

They include legumes, legumes, dairy products, nuts and seeds, lean meats, seafood, and whole grains. This is a useful variety for those who prefer plant-based diets and animal foods.

6. Omega 3 fatty acid

Understand the relationship between Omega 3 fatty acid And depression, and even major depressive disorders, are the focus of many scientists.

Although still being studied to understand the mechanism behind this relationship, there is ample evidence to show the benefits of omega-3 fatty acids that are suitable for everyone’s diet.

Omega 3 helps with heart and joint health, mood and longevity. Food source for this essential fatty acid It contains fatty fish such as mackerel and salmon, as well as plant sources such as flaxseed, nuts and dark leafy vegetables.

Active lifestyle is also important

Diet is an important factor in fighting depression and raising mood, but it is just one leg of a multifaceted approach.Lifestyle is Another factor that can improve your mental health In the same way.

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Being physically active will increase your happy hormones and give you a sense of accomplishment. Many people find communities in fitness groups. This can also have a positive effect on your mood.

For those who can, it may be useful to assess your time and lifestyle to determine if physical activity is something you can include.

Conclusion

Each of these foods and nutrients can improve mood and deal with depression and anxiety symptoms, but you should always contact your healthcare provider. It’s important to remember that there is a difference between simply feeling depressed and having clinical depression that the clinician has to deal with.

If you notice a change in mood and want to deal with it through your diet and lifestyle, it’s best to start with these food options. Evaluate your normal diet and food choices to see where you can make changes to add these foods and nutrients.

There is essentially no downside to seeing how these foods and nutrients affect your mood. They will probably improve your mood, but they will also have a positive effect on your overall health. And who knows? Maybe you will find the food you like that you wouldn’t think of trying.

Featured Photo Credits: Nathan Cowley via pexels.com

6 foods suitable for overcoming depression by experts

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