Imbalance in the brain chemicals that control the mood induces depression. Although there is no diet tailored specifically for depressed people, numerous researches have documented the efficacy of certain foods in alleviating depression.While a nutritious meal is beneficial for the overall physical and mental wellbeing of a person, certain nutrients help to elevate brain chemicals to provide relief from mild to moderate clinical depression.
5 Foods For Beating Depression
Whole Grains As Mood Booster
A low carbohydrate diet is often blamed for aggravating depression. Although several weight loss diet plans emphasize on low calorie, low carb meals for maintaining a slim and trim body, avoiding carbohydrates is harmful for your mental health.
Clinically depressed people may experience carbohydrate cravings, which are usually attributed to reduced activity of the brain chemical serotonin. Carbohydrates help to elevate the serotonin level in the brain.
To beat depression eat whole grains, the healthy source of carbohydrates. Whole grains are the ideal source of carbohydrate for diabetics.
They contain fibers that prevent sudden rise in the blood sugar level, thereby easing the symptoms of depression without disturbing your blood sugar level. Moreover, by keeping you full for a longer time, whole grains can curb your carbohydrate cravings for a longer time.
Legumes Reduce Depression
Legumes are among the healthiest sources of proteins. They are good dietary sources of tyrosine, an amino acid that plays an important role in elevating the levels of the neurotransmitters norepinephrine and dopamine.
Moreover, legumes are good sources of folate, a member of the B vitamin family, which researches have shown plays an important role in reducing depression. Legumes are also a common dietary source of selenium.
Studies have found an association between selenium deficiency and poor mood. A diet rich in healthy protein helps to clear the mind and improve concentration. It also makes a person more energetic. Hence, if you are prone to depression, include legumes in your daily diet.
Leafy Green Vegetables Improve Mood
Adding fresh leafy green vegetables to your regular meals can improve your mood. Leafy green vegetables are prominent sources of several key nutrients that control production and function of the brain chemicals. They contain healthy carbohydrates that help to elevate the serotonin level in the brain.
They are among the richest sources of folate, a B vitamin that helps to fight depression. Several studies have found an association between low folate intake and higher risk of depression.
Eat Fatty Fish
Fatty fish such as tuna, salmon, mackerel, shad and anchovy are the richest sources of omega-3 fatty acids. The numerous health benefits of these healthy fats have been documented in several studies.
Recent studies have found an association between omega-3 fats and mental health condition. People who do not get sufficient omega-3 fatty acids in their diets are found to be susceptible to depressive disorders.
Fish is also a source of the amino acid tyrosine, a prominent component needed for enhancing activities of brain chemicals that control mood. Vitamin B12 found in fish is also an important nutrient essential for preserving the normal activities of the brain and reducing depression.
Fight Depression With Nuts
Nuts are one of the finest sources of tyrosine, folate and selenium. All these nutrients are needed for restoring the normal brain function and alleviating depression.Walnuts and other nuts are moderate sources of alpha-linolenic acid, an omega-3 fatty acid, which is beneficial for people suffering from depression.