Can The Right Diet Really Help Ward Off Depression?
If you make an appointment with a nutritionalist, he/she is guaranteed to tell you that the best anti depression tips start with a healthy, well-balanced diet.
Nutrition may have the potential to affect a person’s risk of depression, its symptoms and its severity.
The link is frequently explored in research studies, and some have proven a connection between depression and deficiency of omega-3 fatty acids, vitamins C and E, and folate.
Furthermore, lifestyle interventions like coaching in healthy dietary practices are effective for reducing the burden of depression in at-risk older adults.
The Right Anti-Depression Diet
The basis of an anti-depression diet is to increase omega-3 fatty acids and DHAs in diet. These compounds help regulate cell membranes, dopamine and serotonin levels, communication between brain cells, and brain glucose metabolism.
Here is what you should eat:
- Lean portions of protein, for example Turkey – as it is rich in tryptophan that boosts serotonin production
- Walnuts and Almonds, as they have high omega-3 content
- Fatty Fish like Salmon, also rich in omega-3 fatty acids
- Whole grains rich in fiber, as they help the body release serotonin
- Green Tea, because it contains theanine – a depression fighting amino acid
- Brazil nuts, as these are a super selenium source
- Green vegetables, Pulses and Beans, as these are all rich in B Vitamin Folate
Anti Depression Tip: Avoid These False Pick-Me-Ups
When you’re feeling blue, your body craves certain foods that are ALL bad for you. Avoid these false pick-me-ups:
- Sugary treats – Doughnuts and ice-cream are a bad idea. Instead, munch on a handful of naturally sweet nuts
- Caffeine – It may give you an instant energy boost, but will lead to a “crash” sooner rather than later, which will only worsen depression
- Alcohol – Seems like a great idea to drown your sorrows with some Scotch on the Rocks, but alcohol is a depressant and will most likely exacerbate mental health issues.