There are pockets of human beings who believe that nutrition impacts every aspect of our life. They strive to trace back any illness back to its purported source – diet. To a certain extent this may be right. As for depression, many researches are indeed pointing to the interlink between depression and diet (or lack of it). We cover here 7 foods that help fight depression and 2 foods whose avoidance helps fight depression.
7 foods that can help fight depression
Sunflower seeds are dense in vitamins, minerals and also rich in selenium. Research has shown that shortage of this nutrient in diet are more likely to be depressed. Selenium helps protect our body from free radicals, small tiny particles that can damage health. Other foods that are high in this nutrient are brown rice, seafood and Brazilian nuts. Brazilian nuts are in fact a very rich source and overeating them can be detrimental for health.
Sunflower seeds are also rich in phytosterols, which promote healthy cholesterol level. They are also rich in magnesium sulfate which again promotes good mood and supplies magnesium to the body.
Turkey may not suit everyone’s palate. However the traditional serving in the thanksgiving menu contains tryptophan. Tryptophan is used by human body to make serotonin. Lack of serotonin leads to depression. SSRI medications like Fluoxetine, Paroxetin modify brain use of serotonin to fight depression. Other foods that provide similar supply of tryptophan include chicken and soyabeans.
Carrots have been traditionally known to be very good source of many nutrients. They are rich in Vitamin A, C, K, B8. Also high in folate, pantothenic acid, potassium, iron and many more nutrients. Besides all these they are also rich in beta-carotene. Studies are showing that people consuming more beta-carotene in their diets have lower levels of depression. While it is still not proven that high beta-carotene dies can prevent depression, there is still no harm in consuming foods that are rich in this nutrient. Other foods that provide a rich supply of beta-carotene are pumpkin, sweet potatoes, spinach, broccoli, peas, kale and many more.
Clams and Mussels
These seafood dishes provide ample quantities of Vitamin B-12 in the diet. Some studies say that are pointing out that people with low levels of this vitamin are more likely to have depression. Maybe because lack of Vitamin B-12 leads to shortage s-adenosylmethionine (SAM), a molecule used by your brain to process chemicals that affect your mood. Other good sources of Vitamin B-12 rich foods include milk, eggs, Mackerel and Silken Tofu.
Coffee seems to be a double edged sword. Some researchers say that a daily dose of caffeine supplier can reduce risk of getting depression. However other researches are showing that coffee can worsen symptoms of postpartum depression and panic disorder. We would suggest a moderate consumption of coffee in your daily diet to get the best benefits.
Leafy greens such as Kale, Spinach are rich in folate. Folate is a good nutrient for the brain cells. It helps brain cells work optimally and may protect you against depression. Many manufacturers add this nutrient to breads and pasta. You also get folate from lentils, asparagus, chickpeas and bran flakes.
Salmon, herring, tuna and many other fish are high in polyunsaturated fats. Researchers are finding that high polyunsaturated diets can help you fight depression. One strain of polyunsaturated fats called omega-3 fatty acids are helpful in depression. Some selected studies show that people who were depressed had lower levels of omega-3s than those without it. Other foods that are rich in Omega 3 fatty acids include chia seeds, walnuts, oysters and
Milk, fatty fish, cheese, egg yolks are a good source of vitamin D. Low Vitamin D is being linked to depression in many cases. A study in Norway found that people who boosted Vitamin D levels through supplements had lower depression at the end of a year than people who didn’t.
2 food that have adverse affect
It is best to drink alcohol in moderation. Have a glass of beer or wine with your food is all right. Problems start with high consumption. High alcohol consumption slowdown effects of medicines in the body and are also known to dulling of the senses. There are numerous studies linking alcohol to domestic violence and severe other illness affecting the society.
Junk foods like chips, pretzels are not good for your mood. Numerous studies are studying the effect of junk food diets high in sugar, simple carbohydrates, and fatty foods to low moods. Many such studies have found some links between depression and these diets. It is best to avoid these foods or consume them only in moderation. For best health consumer diets that rich in fresh food, milk, whole grains and protein.