Effective Foods to Reduce Depression
Most people of this modern age are suffering from depression which happens due to the increasing stress and strain caused by the hectic lives. This depression kind of a thing is tremendously increasing over the past years and some reasons to this are linked between the food, irritability, mood swings and depression. A fact that some specific nutrients such as carbohydrates, proteins fatty acids, minerals and amino acids in the body are utilized for the production of neurotransmitters, serotonin, glutamine, endorphin and dopamine. Now, depression is lead by the deficiency in any of these nutrients in the body. But, in order to boost up the brain and the nervous system during depression, you need to consume a normal diet accompanying less alcohol consumption; caffeine and sugar. And have real natural foods such as fruits and fruit juice. Some Foods for Depression are discussed below.
Fresh Fruits And Vegetables
You can have positive effects on depression by having Fresh fruits and vegetables which have Vitamins C and Vitamin E. You can prefer to have Cherry which contains a substance named as anthocyanine that prevents depression. Prefer Avocados which contains niacin along with panthothenic acid and also prefer bananas which are contained with tryptophan. These produce a large amount of serotonin. Some researchers say that the symptoms of depression are revealed by the lack of folate and therefore prefer the consumption of broccoli, Brussels sprout and asparagus which are rich in folate. Other preferences for consumption are Button mushrooms, carrots, tomatoes, sweet potatoes, and green leafy vegetables. Green leafy vegetables include lettuce and spinach which are rich in niacin and are efficiently effective in fighting against depression.
Fatty fishes such as the Salmon, Harding, mackerel tilefish, pollock and Tuna should be opted for consumption for depression. These fishes are enriched with omega 3 Fatty acids which are well-efficient in curing depression. These fatty acids support a healthy nervous system and also destroy the free radicals which are formed in times of stress and strain. This has some properties which boost the brain and improve the blood circulation and hence preserves from heart diseases. You can also prefer to have Cod liver oil and halibut liver oil which are enriched in omega3 fats and vitamin A as well. This will effectively reduce chronic depression.
Lean proteins such as chicken and turkey have huge amount of Tryptophan and are very rich in Vitamin B3. Tryptophan is an essential hormone which elevates the moods and also reduces depression along with its serotonin produced with amino acids. This also regulates the sleeping patterns and also eases insomnia.
Dark Chocolate also is an efficient food item which can reduce depression as it contains a chemical which releases serotonin and endorphins. This serotonin and endorphins in the brain enables in lifting one’s mood swings. Chocolates are rich in antioxidants and uphold the heart keeping it healthy by removing all the impure elements from the body. The most interesting fact is that Chocolate makes one to fall in love and this is because it contains a hormone called Phenylethylamine. This particular hormone makes one to fall in love. A small piece of chocolate a day will keep you cool and will keep your mood elevated. But as its is said “Too much of everything is bad.” Hence, do not consume large amount of these chocolate as this may lead to complications in the health.
Green tea is enriched with flavonoids and is very much rich in antioxidants and contains L-Thiamine which is an amino acid that is naturally found in Tealeaves. This content in the tea leaves motivate the various segments of the brain and thus impart a feeling of being uplifted.
Low Fat Dairy
Prefer the consumption of low fat cheese, yoghurt, skim milk, sources of calcium, protein and Vitamin D because these benefit the body and also fight against the symptoms of depression. You can have cottage cheese which is rich in Tyrosine that boosts the brain by the production of norepinephrine, serotonin and dopamine in it. You can consume low fat milk which increases serotonin levels and the levels of tryptophan in the brain. This also reduces pre menstrual symptoms, mood swings and irritability. Moreover, the cognitive performance is boosted by the Alpha-lactalbumin which is a component of whey protein.
For vegetarians, nuts and seeds are a very good substitute to fish as nuts and seeds are rich in omega 3 and 6 fats. These are enriched in Vitamin B and hence these reduce the possibilities of depression and bring along positive moods. Other options for consumptions to make your snacks healthy are Sunflower, Sesame seeds, Walnuts, Cashew nuts Brazil nuts, excellent sources of vitamin B1.
Whole Grain Cereals
Whole grain cereals are also enriched with complex carbs that boosts up the production of serotonin which elevates the mood of a person. These complex carbs which accompany low glycemic index gradually release glucose in to the blood which stabilizes the blood sugar levels. This prevents diabetes and normalizes the mood swing and irritability which is caused due to the fluctuation in the blood sugar levels.