When you feel depressed, there are many things you can do to combat it. For example, the food a person eats directly affects his mental health. According to SciTechDaily, one of the most beneficial steps you can take is adjusting your diet to get adequate amounts of all nutrients that lead to better physical and mental health. Nutrients that help fight depression and improve mood include:
1. Camel Eye
Serotonin helps stabilize mood. Tryptophan, an amino acid, is necessary for the production of serotonin. But the body cannot manufacture tryptophan, so it must be obtained through the diet. Walnuts are an excellent source of tryptophan, along with other omega-3 fatty acids, all of which help treat depression and anxiety.
Avocados are also another source of tryptophan, as well as having a myriad of other health benefits. At least half of an avocado can be eaten daily to achieve a satisfactory result.
3. Leafy vegetables
Leafy green vegetables help fight depression and anxiety. It also supports optimal brain function and prevents cognitive decline.
Onions play an important role in inhibiting some substances that block the production of serotonin in the body. The body’s production of more serotonin helps to achieve psychological wellness, so eating onions raw or cooked produces positive results.
Mushrooms can help combat depression and anxiety for two reasons. The first is that they contain a lot of potassium, which can help treat anxiety. The second reason is that mushrooms are rich in an antioxidant called ergothioneine. This antioxidant helps reduce oxidative stress on all cells, including those in the brain. Less oxidative stress on brain cells can help reduce feelings of anxiety and depression.
When you eat a handful of cranberries daily, emotions are regulated and moods stabilize. An antioxidant flavonoid called anthocyanin is found in cranberries. Flavonoids help reduce depression and inflammation throughout the body.
Legumes contain adequate levels of the amino acid tryptophan, along with plenty of magnesium, which contributes significantly to improving mood and overall mental health.
Seeds such as chia seeds and flaxseeds can help overcome depression and poor mental health. These seeds contain beneficial nutrients such as omega-3 fatty acids, antioxidants, and fiber. Having more fiber in the diet reduces inflammation in the gut, meaning it is easier for the body to absorb more nutrients that the body uses to make neurotransmitters, such as serotonin.
Tomatoes can help combat stress damage to nerve cells in the brain, as they contain a carotenoid called the antioxidant lycopene. Experts advise eating tomatoes at least twice a week to help treat symptoms of depression.
10. Oily fish
Oily fish like salmon and mackerel contain a lot of omega-3 fatty acids. The body receives omega-3 fatty acids in a fatty medium. Having more lipid mediators in the bloodstream can boost mental health. But experts recommend avoiding oily fish more than twice a week because it also contains mercury.
Chicken and turkey contain a lot of tryptophan, which the body uses to make the neurotransmitter serotonin. If a person is not a vegetarian, he can eat some poultry every day to keep his mind working well and his mental health strong.
12. Dairy products
Adding some probiotic-rich dairy products such as yogurt to the diet helps combat stress, anxiety and depression. Probiotics, the microorganisms in dairy products, stimulate the abundant production of neurotransmitters that directly affect mood and appetite and improve circadian rhythm.
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