Foods with amino acids and healthy fats can help stimulate the secretion of serotonin to promote wellness and combat depression.
“The diet for depression is one that suggests a combination of foods that benefit the nervous system”.
Although in the appearance of this disorder many factors affect, some nutrients are determinant for its control. In fact, there are varieties of foods that promote the segregation of serotonin and endorphins, better known as wellness hormones. Thanks to this, its intake improves the mood and reduces the symptoms linked to this disorder. Why is it so important to follow a diet for depression? What foods should it include? We know that many are unaware of the role of nutrition. For this reason, we want to review its most relevant aspects and some suggestions below.
Combat Depression Through Diet: Diet for Depression
Depression is one of the public health problems that are most afflicting the modern population. It is characterized by a state of deep sadness. In addition, irritability increases feelings of hopelessness and loss of interest in life. The disease is increasingly worrisome, since many ignore their symptoms until they begin to affect the quality of life. In addition, some of those affected are children and adolescents, who sometimes have more difficulties coping with it.
There are many factors that are linked to its appearance; most are emotional type. However, it can also be caused by environmental factors, hormonal changes or problems related to a sedentary lifestyle. The treatment may vary in each case, depending on the impact it causes on the affected person’s life. But regardless of this, a series of dietary changes are recommended in order to prioritize foods that promote well-being. Which are?
Recommended Nutrients for a Diet for Depression
A diet for depression respects the characteristics of a balanced and complete diet. The big difference is that it suggests increasing the intake of some nutrients whose assimilation has an antidepressant effect. Among these are:
- Vitamin C: is responsible for intervening in the synthesis of neurotransmitters and reduces the effects of oxidative stress.
- Folic acid: the so-called vitamin B9 helps increase serotonin levels.
- Tryptophan: is an essential amino acid that acts as a natural relaxant and precursor of serotonin.
- Phenylalanine: another type of amino acid that stimulates the secretion of endorphins.
- Omega 3 fatty acids: maintain mental balance, improve concentration and prevent depression.
- Calcium and magnesium: involved in the production of neurotransmitters.
- Potassium: calms the nervous system, decreases irritability and combats depression.
Foods that Improve Mood
Foods that contain nutrients that improve mood can be added to any diet for depression. Although, it is not about using them as the basis of nutrition, their inclusion is a great complement for the control of symptoms.
Green Leafy Vegetables
Thanks to its significant contribution of magnesium, green leafy vegetables help to balance the nervous system. Because of this, they are advised as allies against emotional disorders such as anxiety and depression.
Nuts and other varieties of nuts help promote well-being thanks to their content of omega 3, amino acids and minerals such as potassium and magnesium.
Seeds and flaxseed oil contain omega 3 fatty acids, recommended to regulate nervous health. These, among other things, relieve inflammation and improve cardiovascular health.
Cocoa, including the content of dark chocolate, is one of the most recommended foods in a diet for depression. Its amino acids increase the segregation of serotonin, the neurotransmitter of happiness.
Rich in vitamin B12 and amino acids, the egg is one of the most complete foods for the diet. These nutrients balance the activity of the nervous system and prevent anxiety and depression.
Other Foods Against Depression
- Chia and sunflower seeds
- Natural yogurt
- Lean meats
- Fatty fish
- Whole grains
Foods Prohibited in a Diet for Depression
Unfortunately, in a state of depression there is a tendency to consume foods that are harmful to health. As a consequence, not only does the emotional crisis worsen, but it also increases the weight and the physical consequences. Which are?
- Embossed meats
- Refined sugars and derivatives
- Soft drinks and soft drinks
- Fried foods and junk food
- Alcoholic drinks
- Excess coffee
- Bakery and industrial pastry
- Fatty cheeses
- Refined cereals
Foods that improve mood serve as allies against depression. However, to obtain medium and long-term results, they must be incorporated into a balanced and complete diet. Likewise, it is essential to implement other therapeutic methods against the disorder, given that nutrition is not enough. A professional in psychological care can determine what other guidelines should be included in the treatment.
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