Foods that are Good for Depression – Hoxnian
Is it possible to overcome depression with foods that are good for depression? Depression is a mental disorder that usually occurs as a result of a combination of many factors. These factors include genetic predisposition, life stress, traumas, work or relationship problems. Psychotherapy and medications can be effective in combating depression. However, healthy eating can also help prevent or treat depression. Here's what you need to know about foods that are good for depression.
Fruits and vegetables
Fruits and vegetables are really important for a healthy diet, and they can also be very helpful in fighting depression. Thanks to the antioxidants they contain, fruits and vegetables help the body fight free radicals. Free radicals can cause cancer and other diseases by affecting our cells with harmful molecules.
Antioxidants help the growth and renewal of healthy cells by protecting our cells from the damage of free radicals. Additionally, B vitamins found in fruits and vegetables may be effective in fighting depression. Especially folic acid, that is, vitamin B9 deficiency, is among the causes of depression, and helping to increase low folate levels to the required level through fruit and vegetable consumption will also be good for depression.
Omega-3 Fatty Acids
Another item on our list of foods that are good for depression is omega-3. Omega-3 fatty acids are important for brain health. Studies have shown that omega-3 fatty acids may be effective in fighting depression. Foods such as fish oil, salmon, mackerel, sardines, walnuts, chia seeds and flaxseeds are rich sources of omega-3 fatty acids. Clinical studies have shown that omega-3 supplements have extremely positive effects against depression, even in patients whose symptoms do not alleviate, so it is recommended by many experts.
Omega-3 fatty acids play an important role in ensuring that nerve cells have a healthy cell membrane. This result is not surprising, since omega-3 is one of the basic building blocks of the cell membrane. Omega-3 also reduces intestinal inflammation and regulates intestinal permeability, which ensures a healthy cell membrane and intestines, an important factor against depression.
It stands out as an effective solution in the treatment of depression, as it increases the importance of omega-3 nutritional supplements for a healthy mental state.
probiotics
Probiotics are among the foods that are good for depression and are important for intestinal health. They are good bacteria living in our intestines and they protect intestinal health by preventing the proliferation of other bacteria in our body. There is some evidence that probiotics may be effective in fighting depression. This is because the good bacteria in our gut play a role in the production of chemicals in the brain and substances such as serotonin, which affect mood.
Some studies have shown that probiotic supplements relieve symptoms of depression. Foods such as fermented foods, yoghurt, kefir and pickles are rich sources of probiotics.
Protein
Protein is one of the most essential nutrients in the body and plays an important role in fighting depression. Protein is essential for making neurotransmitters in the brain and helps produce “feel-good” hormones such as dopamine and serotonin. Additionally, protein helps regulate blood sugar levels and keeps energy levels balanced. This helps reduce symptoms of depression.
Research has shown that adequate protein intake can be effective in fighting depression. In particular, tryptophan, one of the amino acids, plays an important role in the production of serotonin in the brain. Foods rich in tryptophan are foods such as turkey, chicken, salmon, milk, eggs and nuts. By consuming these, a positive step will be taken against depression.
carbohydrates
Carbohydrates are also among the foods that are good for depression. Carbohydrates are important to meet the body's energy needs. However, it is necessary to pay attention to the type and amount of carbohydrates. Refined carbohydrates, sugary and processed foods can worsen depression symptoms. Instead, complex carbohydrates such as whole grains, fruits, vegetables and legumes should be preferred. These foods are digested slowly and help keep blood sugar levels stable. Thus, energy levels become more balanced and symptoms of depression are reduced.
vitamin B
B vitamins play an important role in the body's energy production and nervous system functions. There are some B vitamins, such as folic acid, that are effective in fighting depression. Vitamin B12 deficiency has also been linked to depression. Eggs, milk, salmon, spinach, broccoli and whole grains are rich sources of B vitamins.
Magnesium
Magnesium plays a role in many functions in the body. In particular, it may be effective in fighting depression. Magnesium deficiency can cause mood disorders such as anxiety and depression. Studies have shown that symptoms of depression are reduced in people who take magnesium supplements. Foods rich in magnesium include almonds, spinach, cashews, brown rice and avocados.
As a result, mood disorders such as depression can be controlled not only with medication but also with nutrition. Probiotics, protein, carbohydrates, B vitamins, magnesium, omega-3 fatty acids are among the foods that are good for depression. Consuming these foods regularly can help improve your mood and reduce symptoms of depression. However, as always, it is important to consult your doctor before changing your diet.