Food provides nutritional support for the body as it contains essential nutrients, like proteins, vitamins, carbohydrates, fats, or minerals. It can aid to manage and prevent many health conditions; both physical and mental that is prevailing among the people. At present, Society’s most extensive and a life-damaging ill is ‘Depression’ which affects person’s mind and body. There are different causes of depression that impacts all aspects of everyday life including sleeping, working, eating, career, sense of self-worth and relationships. Depression not only affects those who are depressed but also creates problems for their family and friends. You might think of the listing of food which can beat depression.
Eating food or some drinks can help to come out from this situation; blues. A recent study found in the Archive of Internal Medicine suggested that women who drink more coffee have less depression risk. About 19 million Americans are suffering from the disorders of depression each year. Foods are treatment options which can beat depression without taking help of pills because many of the symptoms of depression can directly related to mineral and vitamin deficiencies.
Salmon contains more Omega-3 fatty acids, known as EPA that depressed people often lack. Omega-3 fatty acids aid our brain cells to augment and communicate the concentration of two neurotransmitters; serotonin and dopamine which help to regulate mood. The researchers have suggested that people who have lower blood levels of omega-3 fatty acids may have reasonable symptoms of depression. Omega-3 can also improve cardiovascular health and lower the cholesterol level in the body.
Saffron, expensive red threads is a powerful for treating mild to moderate depression and is a culinary spice which used in many Middle Eastern dishes. Shahin Akhondzadeh, Ph.D., researcher of Tehran University of Medical Sciences has found that saffron has antidepressant effects comparable to the antidepressants imipramine (Tofranil) and fluoxetine (Prozac). As well, it significantly boosts your mood via raising neurotransmitter – serotonin levels which is required by the brain. The EatingWell Magazine showed that saffron has been used as a mood lifter in traditional Persian medicine; usually steeped into a medicinal tea or used to prepare rice.
Consuming 1.4 ounces of dark chocolate with a high cacao content helps to minimize the level of stress hormones, including cortisol. It is also found in the recent study at the Nestlé Research Center in Switzerland that chocolate helps to stay away people from the stress or depression. Chocolate’s antioxidants may help to lift your moods. You might aware that serotonin is main neurotransmitter in the brain whose levels affect moods. As well, dark chocolates can increase the production of serotonin and endorphins in the human brain.
Reducing carbs in diet or totally removing it can have an unintentional outcome: a foul mood. The production of serotonin, a mood altering hormone, is promoted by the carbs and so removing carbs from the diet is the only reason for foul mood, according to the researchers. There is a connection between mood and carbohydrates as the carbs create mood-boosting brain chemical. So, people should opt for smart carbs like fruits, vegetables, whole grains, and legumes that all contribute healthy carbs as well as fiber.
Whole grain oats
Whole grain oats help to lower cholesterol and maintain the level of blood sugar which helps to prevent mood swings. The other whole grain like spelt, kamut, and quinoa are good as it delivers brain boosting nutrients and reduces the depression. Whole grain oats contain high amount of vitamin B6 and B1, pantothenic acid, and folic acid which help to stabilize your mood.
It is good to eat range of nutrient foods which kill depression. Dark vegetables such as Peas, Swiss chard, Spinach, Kale etc. are high in folate which produces the large amount of serotonin. As well, it is a good source of vitamin C and Fiber. Nuts, Legumes, and citrus fruits are also good sources of folate which reduce the risk of depression.
Brown Rice is a low-glycemic food that slowly releases glucose into the bloodstream, and that’s why it helps to prevent sugar lows and mood swings. Brown rice contains essential minerals, vitamins B1 and B3, and folic acid which needed to balance your mood.
Cabbage is a good source of vitamin C and folic acid as well as fiber that stabilize your blood sugar. The use of cabbage protects against the infection, heart disease, many types of cancers, and the most importantly reduces stress. Eat as much possible as fresh fruits, vegetables, meats, and dairy to feel better and boost your body vitamins and ultimately you remain healthy; physically and emotionally.
Along with your diet foods, many things can reduce depression such as Positive thoughts, Physical activity, and Have a realistic outlook on life. Beating depression is a long process but nothing is impossible; the thing requires to come out from the depression is passion about problem, meditation and the way you handle it. So, take such type of foods which create mood-boosting brain chemical and follow the instructions of your health care provider to beat depression.