Fight Against Depression With Healthy Foods

A lot of factors can trigger depression such as hormones, stress, genetics and illness. Now, the main question of all scientists is that your daily diet also contributes to your mental illness. It is known that panacea fights against depression, but researchers are looking for other healthy foods, explains Felice Jacka, PhD, an Australian food-and-mood researcher and president of the International Society for Nutritional Psychiatry Research.

“We eat diets that comprise countless compounds that interact in highly complex ways,” she says. The same nutrients for physical health are also good for the mental one, but they can’t replace treatments like medication or therapy.

 

Brain-healthy fats

Fats which are found in fish and nuts are very good for our brain health and they play an important role in fighting against depression. Some studies have shown that people who are eating more fish had a 17% lower risk of depression. “Omega-3 fatty acids from seafood and monounsaturated fats from nuts, avocados, and olive oil appear to be particularly important and beneficial to our mental and brain health,” Jacka says.

 

Mediterranean diet

You could reduce depression by improving your diet. Our gut microbiota can influence the processes and biological pathways. Jacka’s study was on a group of people which consumed fresh veggies and fruits, legumes, whole grains, lean red meats, fish, nuts and olive oil, while they cut back on refined cereals, sweets, processed meats, fried food and sugary drinks. This Mediterranean diet group reported after three months a significant symptom relief.

 

Fermented foods

Some animal studies have shown that the probiotics, which are found in fermented foods can be helpful in fighting anxiety and depression. Kefir and kimchi are fermented foods and they are full of healthy bacteria. Apparently, there is a link between brain and digestive health and scientists call it the “gut-brain axis”.

 

Leafy greens

Spinach it’s rich in folate and low folate levels are related to depressive symptoms. Folate it’s a water-soluble B vitamin and it can affect mood-related chemicals in your brain. “Serotonin levels have been shown to rise with foods rich in folate,” noted Torey Armul, RD, a spokesperson for the Academy of Nutrition and Dietetics. Some people with depression have reduced transmission of this important chemical messenger.

 

Oysters

This is one of the best sources of zinc, which is an essential mineral for a good immune system function. “There’s some research that links increased zinc intake to improved mood,” Armul says. It’s not very clear if depression causes your deficiency of zinc or if your low zinc levels leads to depression. If you don’t like oysters, you can increase your intake of beef, dark-meat chicken, almonds and oatmeal.

Facebook
Twitter
WhatsApp
Pinterest
Reddit
Delicious
LinkedIn
Facebook
Twitter
WhatsApp

Leave a Comment

Your email address will not be published. Required fields are marked *

READ NEXT

Mirror Effect-Cause of Dyslexia

French scientists discovered a physiological difference between the eyes of those who have dyslexia and those who don’t. It’s all about the fovea, the center of a region, which is

9 Common Things That Can Trigger Lupus

Lupus is an autoimmune disease that causes the body’s immune system to attack its own organs and tissues. “What is lupus” is a more difficult question than you might think

Check Out the Surprising Health Benefits of Cashews

Cashews are nutritious and a powerhouse of proteins and minerals including calcium, copper, iron, magnesium, phosphorus, zinc and potassium. Cashew also contains vitamins such as vitamin C, vitamin B1, vitamin B2,

10 Subtle Signs of Mono You Shouldn’t Ignore

The virus responsible for infectious mononucleosis (commonly known as mono) affects about 90 percent of the population worldwide, and most commonly strikes teenagers and young adults ages 15 to 30.

How Many Rx Meds Do You Take?

Do you think you are taking more medications than the average American person? Are you looking desperate at your pills? Well…this article may help you to know how many pills

8 Reasons Why Your Stomachache Is a Major Concern

A stomachache can knock down your Holiday plans, and, sometimes, the pain doesn’t come from what you eat. However, that doesn’t make stomachaches any less annoying and incredibly uncomfortable. Fortunately,

The Many Health Benefits of Cabbage

Cruciferous vegetables like cabbage, kale, and broccoli are notorious for being chock-full of beneficial nutrients. If you are trying to improve your diet, cruciferous vegetables are a good place to

8 Self-Care Practices From Pros During Workouts

You will feel so much better if you start to practice self-care strategies during your workouts. Your body and mind will be thankful, and these self-care strategies make exercise much

7 Easy Ways to Overcome Smartphone Addiction

Many studies have shown that overusing your phone could lead to some health problems with your brain, neck, eyes, and fingers. The truth is that our phone has become an

7 COPD Warning Signs You’re Ignoring Right Now

More than 15 million Americans are livings with COPD (chronic obstructive pulmonary disease), which is an accelerating lung disease that causes serious breathing difficulties and can even be fatal. The

Scroll to Top