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10 Super Foods that Beat Depression and good for Mental health.

Introduction :

Depression is leading cause of mental illness around the globe. With increase in sedentary lifestyle, availability of fast foods and processed foods, lack of communication owing to increased use of digital products, increase in nuclear families, and many more depression is increasing at an alarming rate. In this blog , I talk about diet which helps in people suffering from depression.

Foods have been associated with not only physical health but also mental health. Certain foods help in relaxing and calming of mind. Here are few of them..

Person Holding Red Box



1. Banana: 


  • Banana contain serotonin which helps in transmission of nerve impulses and balances mood causing feeling of happiness. 
  • Bananas also contain Vitamin B6 which helps in synthesis of serotonin . Eating few bananas a day may help in natural production of serotonin.
  • Bananas are also rich in fiber and other nutrients too.
Three Banana on Gray Wire Basket

2. Green tea :

  • Green tea is rich in antioxidants and amino acids .
  • Theanine is the amino acid found in green tea which helps in reduction of stress . It also increases dopamine levels in brain which helps in nerve impulses transmission.
  • Drink 2 to 3 cups of green tea a day. Not be that green tea  contains caffeine and has to be avoided in bed time and one should not consume more than needed.
Clear Glass Teacup Filled With Tea

3. Green leafy vegetables :

Green leafy vegetables are rich source of nutrients especially folic acid and Vitamin B . Low levels of folic acid is linked to depression. Therefore, include green leafy vegetables especially spinach, kale, broccoli in your diet.

Bowl of Spinach

4. Almonds :





Almonds are rich source of magnesium which helps in synthesis of serotonin which helps in calming effect. Magnesium works wonders for depression and other mood disorders.

Brown Almonds in Bowl

5. Pistachios :

Pistachios contain high fibre and low calories. 

It helps to reduce heart rate and blood pressure. 

It is rich in antioxidants and unsaturated fats .

Pistachios are great way to include in our diet to reduce depression. 

Pistachio Nuts in White and Brown Ceramic Bowl With Brown Wooden Spoon

6. Salmon :

Salmon is rich source of omega 3 fatty acids which is good for functioning of brain. Other fishes like tuna and sword fish too are rich in omega 3 fatty acids. 

Brown Fish Fillet on White Ceramic Plate

7. Dark chocolate:

 Dark chocolate helps in release of serotonin and relaxes the blood vessels.  
It causes euphoria (feeling of well being) 

Dark chocolate has flavonoids which is antioxidant chemicals along with anti inflammatory  effects.

Chocolate Bars

8. Curds : 

Eating food rich in probiotics is good for gastrointestinal health.  Well , you might think I am out of topic . But there is a relation. Studies have found that the good bacteria in GI system play an important role in reducing the inflammation of our body affecting cognitive function and response to stress. Therefore take your daily dose of yogurt for mental well being too.

Clear Flute Glass Beside Stainless Steel Spoon


9. Seeds :

Pumpkin seeds, chia seeds , fenugreek seeds are loaded with nutrients such as iron, calcium and magnesium. 

It has got other health benefits apart from treating depression. 

Closeup Photo of Four Brown Wooden Spatulas With Seds

10. Avocado :

Avocado or butter fruit or alligator pear has folate content which helps in reduced risk of depression. 

Folate helps in building up of homocysteine levels which can interfere with blood circulation and production of neurotransmitters.

Sliced Avocado Fruit

Quick Points :

1. Diet plays an important role in mental health.

2. Include folic acid content foods in your diet for proper functioning of nervous system. Ex: green leafy vegetables.

3. Include vitamin B 12 rich foods as its deficiency causes anxiety and depression and sources are fish and low fat diary products.

4. Include food rich in selenium , the deficiency of which causes poor mood. Ex: nuts like almonds.  
Recommended Daily Allowance: 55 micrograms. Do not exceed the levels.

5. Vitamin D is very much essential for mental health . Expose yourself to early morning or evening sunlight.

6. Omega 3 fatty acids is essential for a healthy brain and its source is salmon fish,tuna ,flaxseeds ,green leafy vegetables.

Conclusion :

Feeling depressed over loss is certainly normal. If you are not able to overcome it even after a long time and when it affects our daily activities, seek help. Talk to near ones , consult psychologist.
 Eating healthy will help the antidepressants function even better.  Come back again as a happy you. 

Thank you .

Divya Lokesh.











Comments

  1. It is really informative as many people do not know how and which foods are helpful to combat with depression. Thanks for sharing an awesome tips.
    I have also gone through an article - Effective Natural Remedies For Depression. -http://dixithealthlearning.com/lifestyle/natural-remedies-for-depression/

    ReplyDelete
  2. Hi Dixit, thanks alot for feedback..

    ReplyDelete

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