Mental Health: Foods That Fight Depression
Your diet plays an important role on your mental health and your mood swings. Foods can make you feel positive and foods can put in negative mindset as well. Just like a healthy diet that improves our physical health, a well balanced diet can improve our mental states also. Depression is a major problem to our modern society. Depression affects your lifestyle and restrains you to live normally. But anxiety, stress or depression can be reduced by following a proper diet.
Basically you feel low, down and depressed when you lack some of the nutrients in your body. For example, lack of selenium in your body can make you depressed. On the other hand, poorly balanced diet can cause the depression and anxiety. If you too much of processed foods, foods with refined sugar, caffeine or alcohol that can trigger the state of depression. So, as you can see foods play a vital role in the condition of our mental health. Foods can bring negative thoughts to your mind or foods can make you feel high and positive.
Deficit of nutrients can be the major cause for depression. For dealing with depression or fighting depression you need to change your diet regime.
Foods that Fight Depression – Natural Cures for Depression
• Vitamins and minerals are extremely important to overcome depression. Vitamins and minerals can raise your mental status and make you free from anxiety and depression. B vitamins such as Vitamin B3 (Niacin), Vitamin B6, Vitamin B 12, and Folate play a major role to maintain mental balance. These are responsible for controlling the neurotransmitters (Neurochemicals that transmit nerve impulses across a synapse) and lack of adequate these vitamins in your diet can trigger the depression. Asparagus, oranges, green leafy vegetables are excellent sources of folate or folic acid. You can get Vitamin B3 from beans, dried peas, seeds, crimini mushrooms, tuna, salmon, chicken breast and turkey breast. Vitamin B6 can be found in bell peppers, turnip greens, spinach, nuts, legumes, salmon fish and chicken breast. Good sources of Vitamin B12 are fish (Sardines, Snapper, Salmon), shellfish, dairy and meat products.
• Carbohydrates are extremely important to control the depression. Because it helps to maintain the levels of serotonin in your body. Serotonin is a neurotransmitter which influences certain conditions such as concentration, memory, depression and sleep. If the levels of serotonin decreases in your body that can lead to depression. Carbohydrates help to increase the levels of serotonin in your body. Potatoes, rice, fruits, whole grains, and high fiber cereals are very good sources of carbohydrates.
• Fats and fatty acids play significant role in the case of anxiety and depression. If your body is lacking fats or fatty foods that means probably your body needs more endorphins. Endorphins are neurochemical occurring naturally in the brain and give you the “feel good” factor. Fatty foods can increase endorphins and that can make you feel high. Monounsaturated or healthy fats can be found in almonds, avocados, olive oil, canola oil, and peanut oil. Omega 3 fatty acids can help to reduce depression. But imbalance of Omega3 and Omega 6 fatty acids can create depression. Omega-3 fatty acids are found in fish oil, canola oil, soybeans, flaxseed, and certain nuts and seeds. Omega 6 fatty acids can be found in corn and sunflower oil. Studies tell us that more Omega 6 fatty than Omega 3 acids in the body can cause depression. Therefore, it is important to take more Omega 3 rich foods.
• Next is protein because it gives you the energy and that is important for good mental health. Protein increases the levels of dopamine and norepinephrine in body and low levels of these can cause depression. So, eat more protein rich food such as lean meats, eggs, oily fish, tofu, legumes, turkey, chicken and green leafy vegetables.
• Eat more foods rich with selenium. Lack of this mineral can make you feel depressed. Button mushrooms, shiitake mushrooms, cod, shrimp, snapper, tuna, halibut, calf's liver, and salmon are excellent sources of selenium.
If you want to fight depression then it is important to reduce the intake of caffeine and alcohol. Do not try to smoke out your depression by lighting a cigarette. Change your lifestyle, follow a healthy diet and you’ll feel manage to overcome the depression.