Various Effective Foods For Depression

Due to the stress and strain of modern life the number of people suffering from depression, seems to have increased considerably over the years. Various researchers indicate a direct link between food, mood swings, irritability and depression. Certain nutrients in the body such as carbohydrates, proteins fatty acids, minerals and amino acids are utilised to produce neurotransmitters, serotonin, glutamine, endorphin and dopamine.

A deficiency in one of these nutrients may lead to anxiety and depression. A simple diet with less consumption of alcohol, caffeine and sugar along with increased intake of real natural foods boost and support the nervous system and the brain. Albeit a psychological disorder, certain foods help beat the blues and keep you happy.

8 Different Types Of Foods For Depression

Fresh Fruits And Vegetables

Fresh fruits and vegetables with Vitamins C and E have positive effects on depression. Cherry contains anthocyanine, a substance that prevent depression. Avocados, apart from being dense in panthothenic acid, also contain niacin and bananas loaded with tryptophan are excellent for production of serotonin.

Studies reveal that lack of folate lead to symptoms of depression. Hence, broccoli, Brussels sprout and asparagus rich in folate combat depression. Button mushrooms, carrots, tomatoes, sweet potatoes, and green leafy vegetables such as lettuce and spinach rich in niacin are effective for getting rid of depression.

Fatty Fish

Salmon, Harding, mackerel tilefish, pollock and Tuna enriched with omega 3 Fatty acids effectively cure depression. Apart from supporting a healthy nervous system, the omega3 fatty acids destroy the free radicals formed during stressful situations. With brain boosting properties that fight depression, they improve blood circulation and prevent heart diseases. Cod liver oil and halibut liver oil, rich in omega3 fats and vitamin A is an effective therapy in treating chronic depression.

Lean Proteins

With high quantities of Tryptophan, lean proteins like chicken and turkey are the forerunners of Vitamin B3. An important hormone for elevating moods and beating depression, serotonin produced with amino acids, Tryptophan, besides regulating sleep patterns, also ease insomnia.

Dark Chocolate

Anadamine, a chemical in Chocolates release serotonin and endorphins in the brain, which lift your spirits and prevent mood swings. Rich in antioxidants, Chocolates promote heart health by eliminating the bad substances from the body. Another interesting fact is that chocolate contains a hormone, Phenylethylamine, which make people fall in love. Although one small piece of chocolate a day contains mood boosting properties, too much of this yummy delight often lead to other health complications.

Green Tea

Green tea with its rich flavonoids and incredibly rich antioxidants contains, L-Thiamine, an amino acid found naturally in Tealeaves. These get easily absorbed and stimulate sections of the brain, thus imparting a feeling of well being.

Low Fat Dairy

Low fat cheese, yoghurt, skim milk, sources of calcium, protein and Vitamin D are beneficial for the body apart from fighting symptoms of depression. Cottage cheese loaded with Tyrosine, help production of norepinephrine, serotonin and dopamine in the brain. These chemicals alleviate depression regulating mood behaviour. Low fat milk increases the levels of serotonin and tryptophan in the brain, reduce Pre menstrual symptoms, mood swings and irritability. Alpha-lactalbumin, a component of whey protein improves cognitive performance.

Nuts And Seeds

Nuts and seeds enriched with omega 3 and 6 fats make excellent substitutes for vegetarians who do not eat fish. Rich in B vitamins, they reduce chances of depression and are associated with positive moods. Sunflower, Sesame seeds, Walnuts, Cashew nuts Brazil nuts, excellent sources of vitamin B1 make healthy snack options.

Whole Grain Cereals

Whole grain cereals rich in complex carbs help in production of serotonin, a chemical substance in the brain that elevates mood. Complex carbs with a low glycemic index release glucose gradually in the blood stabilising blood sugar levels and preventing diabetic related mood swing and irritability caused by fluctuating blood sugar levels.