11 foods against depression

Depression is a psychiatric illness that has several symptoms, the most common being constant depression or sadness, loss of appetite, lack of energy and desire to perform activities, weight loss, sleeping problems, etc. Treatment is usually done with antidepressants and psychological therapy, but there are also foods that help improve and maintain mood. Meet some allied foods in the treatment of depression.

1. Pisces.  Finnish researchers point out that the consumption of fatty fish 3 or more times a week reduces the risk of developing depression. Fish such as tuna, salmon, mackerel and sardines are rich in  omega-3 fatty acids , essential for brain function and serotonin production. 

2.  Brown rice .  In addition to being rich in fiber , the whole version is a source of vitamins  B1 , B2  and  folic acid . These nutrients lower homocysteine ​​levels, one of the substances elevated during depression.

3.  Brazil nuts.  This and other oilseeds such as walnuts and chestnuts are rich in  selenium , an antioxidant that helps to improve symptoms of depression and reduce stress.

4.  Milk.  This and other derivatives such as cheese and yogurt are rich in  calcium  and proteins, which reduce irritability, help to control stress and nervousness.

5.  Spinach .  Food rich in folate, beta-carotene, vitamins  A  and  C , calcium,  potassium  and  iron  that help in the proper functioning of the brain. In addition, the  magnesium  present in the leaves acts on brain metabolism, modulating mood.

6.  Pepper .  Pepper is rich in capsaicin, which stimulates nerve endings and releases endorphins, hormones that give a feeling of pleasure and euphoria. Some peppers for this use are chili, girl’s finger, red and scent.

7. Avocado.  This fruit is rich in vitamin  B3 , which acts on the central nervous system in maintaining brain hormones. Together with folate, vitamin B3 also acts on neurotransmitters. But be careful: eat in moderation, because the fruit is caloric. The recommendation is a small portion 3 times a week. 

8. Banana .  This popular fruit has high levels of tryptophan, which helps release the mood hormone serotonin. In addition, bananas have vitamin B6 that acts on the metabolism of substances that are important for mood. 

9.  Watermelon.  This fruit is rich in tryptophan, an essential amino acid in the production of serotonin. Serotonin, in turn, is known as the “good mood neurotransmitter” and helps prevent depression.

10. Honey.  Honey stimulates the production of serotonin, causing a feeling of pleasure and well-being. In addition, honey prevents blood glucose levels from decreasing, keeping the brain’s metabolism always active. 

11. Coffee.  Coffee  is rich in caffeine  , a central nervous system stimulant. Recent studies indicate that caffeine helps prevent depression. Women who drank two cups of coffee a day had a lower incidence of depression than those who did not. 

In addition, there are some food tips that help fight depression. Studies indicate that it is important to reduce the amount of sugar, alcohol, chocolate and caffeine ingested for good brain health.

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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