In today’s article you’re going to learn everything you need to know about best foods for Depression and anxiety.

Depression is one of the most common diseases of our civilization. This global problem today affects over 350 million people in the world. Depressions are most often made by sensitive, ambitious people or those who are struggling with the trauma of the past. This condition is characterized by strong anxiety, persisting for a long time, making it difficult for the patient to function properly. A person suffering from depression usually has a lowered Mood and low energy and willingness to take any action. Depression is classified as a psychiatric disorder whose treatment is most often based on pharmacology. In addition to medications, there are many natural ways to fight this disease. These include, for example, physical activity, developing your passions, cooking or spending time with your loved ones. Doctors point out that an important role in combating depression and its prevention is also a properly selected diet.

What Are The Best Foods For Depression And Anxiety?

What we eat has a huge impact on the functioning of our brain, intellectual performance, and in particular well-being. A properly balanced daily menu helps maintain the proper level of serotonin (commonly called the happiness hormone), providing the brain with the right Amount of glucose. This, however, significantly affects our mood. What should those who struggle with depression or exposed to it especially remember in their diet? We present some valuable tips.

How to improve the mood of the patient?

There is a group of several substances that are most effective in the fight against depression, which improves the mood of the patient, reduce apathy and add energy. It contains healthy carbohydrates, omega-3 and omega-6 fatty acids, B vitamins, folic acid, zinc, selenium, iron and magnesium. These substances reduce the level of stress and fatigue, while at the same time bearing the level of serotonin. Therefore, people suffering from depression should not forget about the systematic delivery of these values ​​to the body. Below we will talk about their valuable properties.

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Healthy carbohydrates

Already in 1971 it was officially stated that a large amount of carbohydrates in the diet clearly improves mood. This is the result of the impact of these substances on the amino acid balance in the blood serum and, consequently, the increase in serotonin in the brain. The proper level of this hormone is responsible for the regulation of appetite, sleep and well-being, that is for everything that a person needs to function healthy.

People who suffer from various mood disorders, especially depression, have an extremely strong appetite for carbohydrates. It shows so much that the brain demands them as a medicine. The discharge of insulin after the consumption of sugars consequently results in the transfer of more tryptophan to the brain, which is used there to produce neurotransmitters. The conclusion is simple: a diet that is low in carbohydrates, promotes mood deterioration and depression.

Vegetables and fruits

Where to find the most valuable carbohydrates? Above all, in whole-grain cereal products, vegetables, fruits, as well as bitter chocolate. It’s good to know that their source is definitely not sweets, which contain huge amounts of refined sugar harmful to the body. Research has shown that people who consumed the necessary amounts of healthy carbohydrates during pharmacological treatment of depression, soon returned to function.

Vitamins from group B

Special properties that help fight depression include products rich in B vitamins. They can be found mainly in oat flakes, buckwheat, peas, poultry, eggs or milk. It is worth to ensure that these products are a permanent element of our daily diet. Vitamin B1 is essential in the transformation of carbohydrates and glucose, an excellent fuel for brain cells. It ensures the correct functioning of the so-called serotonin-adrenergic system. In turn, vitamin B6 converts the previously mentioned tryptophan into serotonin, while increasing its level. Vitamin B6 deficiency can cause premature aging of neurons. Suffering from depression should also take care of the presence of vitamin B12 in the blood, because it takes an active part in the biosynthesis of cells that form part of the nerve sheaths.

Bananas

The use of the popular banana diet today is especially recommended for people who are chronically tired and exposed to stress. Bananas will also be an ideal solution for people struggling with depression because they contain large amounts of magnesium, responsible for the reduction of stress and tension. They also have a calming effect on the nervous system. In addition to magnesium, bananas contain tryptophan, let us remind you – a compound from the group of protein amino acids, responsible for the production of serotonin. In order to improve the mood, it is worth preparing at least twice a day a banana meal, consisting of cut fruits, honey, muesli and a small amount of natural yogurt. For a long-lasting effect, it should be consumed for a minimum of two months.

Fish and nuts

Fish have many valuable substances for various spheres of our health. It is also an extremely helpful product in the fight against depression. Fish is rich in large amounts of fatty acids, among others omega-3, which effectively protect against the development of anxiety and dementia, regulate the mood, improve mental condition, and even reduce aggression in stressful situations. The most of these valuable acids are oily sea fish: tuna, mackerel or Norwegian salmon. Another type of fatty acids – omega-6, which can also inhibit depression, contain virtually all types of nuts, as well as olive oil or avocado.

Folic acid and iron

Folic acid has many important functions for our body. Actively participating in the production of serotonin, it has a positive effect on the nervous system, brain function, and also participates in the production of red blood cells. Large amounts of folic acid contain products such as: spinach, broccoli, avocado, oranges, asparagus, broad beans, Brussels sprouts, peas, soybeans, bananas, cereals, eggs. People who want to improve the brain’s work or mental condition should remember precisely about these products in their diet.
Another important compound that has valuable properties for our health is iron. Like folic acid, it produces large amounts of the happiness hormone. Products that have large amounts of iron are e.g. meat. Both white and red and in addition: dry pulses, dark green vegetables, parsley, nuts, and whole grains. Do not forget about them in your daily menu.

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Chocolate: combats or enhances depression?

There are several myths about chocolate. One of them assumes that chocolate is one of the products, perfectly improving our mood and acting antidepressant. Chocolate can undoubtedly improve well-being, but only for a moment. It is worth knowing that it contains many possible psychoactive ingredients, among others anandamide, tyramine, caffeine or theobromine. However, their content is too low to speak of anti-depressant effects. Research has shown that the effect of such an effect would be felt only after eating a large amount of chocolate, definitely going beyond the norm established for man. This would only cause other health problems. Chocolate and cocoa are therefore not products that should be chosen to combat depression.

Beware of stimulants and caffeine

Remember that a cigarette or drink will not deal with your emotional problems. You should also be aware that people suffering from depression are usually at risk of addiction. Therefore, they should be extremely careful not to use any stimulants. Tar substances, contained in cigarettes, accelerate the aging process, lowering the level of valuable energy. Alcohol, however, has a negative effect on physical condition and inhibits the secretion of serotonin. Caffeine, on the other hand, can help fight depression, but only if we supply small amounts of blood to the blood. In turn, excessive drinking of coffee is toxic to our body, often hindering the improvement of mood or recovery from depression.

If you suffer from depression or have anxiety, or would like to protect them and improve their well-being, be sure to include the above-mentioned products and substances that inhibit the development of this disease in your diet. Do not forget about a healthy lifestyle and doing sports that help to maintain the proper level of serotonin in the blood, responsible for making us feel happy and healthier.

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