Depression is a serious mood disorder which causes severe symptoms that affect how you think, feel, and handle daily activities, such as sleeping, eating, or working. Here are list of foods you should eat to help fight depression;
Leafy vegetables contains folate, which your brain cells require to work efficiently and which may aid to protect against depression. You can obtain it from asparagus, lentils, and lima beans.
Milk is a rich source of vitamin D. Very low levels of this nutrient in your body can sometimes result to depression. One Norwegian study found that people who took a vitamin D supplement were less depressed a year later than those who didn’t. Some persons don’t like milk, if you fall into this category, increase the D in your diet with enriched cereals and juices, and canned fish.
This delicious orange-coloured vegetable is rich in beta-carotene, which you can also obtain from cantaloupe, pumpkin, sweet potatoes, and spinach, sweet potatoes. Studies have linked this nutrient to lower levels of depression.
Salmon and other fish like tuna and herring are high in polyunsaturated fats. According to researchers, they can help you fight depression. One type of these fats, called omega-3 fatty acids, may help brain cells use chemicals that can impact positively on your mood. A few small studies show that people who weren’t depressed had higher levels of omega-3s than those with depression.
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These nuts are rich in selenium, which helps protect your body from free radicals. According to a research, young people who didn’t have enough of this nutrient in their diets were more likely to be depressed. The researchers couldn’t say that low selenium caused depression, though. Just one Brazil nut has almost half your daily requirement of the mineral so be careful to limit how many you eat. Other foods with this mineral include lean beef, brown rice, seafood, and sunflower seeds.
Turkey contains the protein building-block tryptophan, which is used by your body to make serotonin. That’s a brain chemical that plays a vital role in depression. Some antidepressant drugs work by aiming the way your brain uses serotonin. Soybeans and chicken also contains same effect.
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The caffeine in coffee can help boost your mood. However, if you have postpartum depression or panic disorder, some studies suggest that it might aggravate your symptoms. Researchers claim a cup of coffee can lower your risk of getting depression.
Clams and Mussels
These favorite seafood are a good source of B-12. Some studies say that people with low levels of the vitamin are more likely to have depression. It may be that a lack of it causes a shortage of a substance called s-adenosylmethionine (SAM), which is needed by your brain to process other chemicals that affect your mood. Other good sources of B-12 includes eggs, milk, and lean beef.