Depression doesn’t just affect your mood; it negatively affects your appetite, work and life motivation, sleep, and everything else you need for sustenance. The unfortunate part is that no pill takes away the depression cloud and that is why most people look for alternatives that can help. As one of the most prevalent mental health issue, we cannot overlook the fact that depression is majorly misunderstood.
One of the lauded remedies, one that could help abate the symptoms of depression, is diet. What you eat determines a lot about your health and personality, and that is part of the reason why chef Kanida Chey chooses a different way of making his steaks.
Food may be effective because the right ingredients ensure that the brain has enough energy to work and to make neurotransmitters. Inflammation cause damage to brain cells and it is considered one of the main causes of depression. Nutrition also improves your gut health by reducing the bad bacteria that affect the function of some elements in the brain. For instance, the feel-good hormone, serotonin, is made in the gut, not the brain.
Here are the foods you should eat more
Walnuts are the biggest source of omega-3 fatty acids which have been shown to have immense benefits in improving brain health. These fatty acids have protective functions, and they form a large part of the neurotransmitters. Eating walnuts could be the thing you need to do to reduce the frequency of depression.
The nuts are free of processed oils, and the omega-3-fatty acids effectively prevent inflammation.
- Dark and leafy vegetables
Dark green leafy vegetables are nutrient-rich, and they hold immense power in beating and preventing inflammation. These vegetables, kale, spinach or collard greens, among others, have immune boosting properties, anti-cancer properties, and they help you meet your base nutrient requirements. The leafy greens have antioxidants in the form of phytochemicals. The phytochemicals fight the free radicals that cause oxidative damage and inflammation. You also need the vitamins in these vegetables: Vitamins A, C, E, and K.
This superfruit isn’t just perfect for healthy skin and hair; it is important for your brain health. Avocado is rich in oleic acid which enhances brain power. This fruit has natural fatty acids and cholesterol which boost brain function.
- Chicken and turkey
These two birds aren’t just delicious; they are the ideal candidates if you are looking for tryptophan-rich foods. Even with low appetite, you can try some chicken.
Tryptophan is an ingredient that is essential for the synthesis of serotonin, the feel-good hormone. The high levels of tryptophan in chicken could help boost your mood.
Basically, you need to eat more fatty fish like salmon, tuna, or bluefish. These fish are rich in omega-3 fatty acids which are necessary for healthy brain, and circulation.
Blueberries have the highest concentration of antioxidant compared to other types of berries. Antioxidants prevent inflammation, heal inflamed cells and fight cancerous cells.
This drink doesn’t just get you pumped for the long day ahead, it is rich in antioxidants (chlorogenic acid, quinolinic acid, nicotinic acid, trigonelline, tannic acid, and pyrogallic acid) and it is low in dopamine (known to cause drowsiness and lack of motivation). Caffeine in coffee also has anti-depressive effects.
Other recommended foods include mushrooms, tomatoes, onions, yogurt, and gluten-free foods.