Eat Right to Fight Depression
Anti depression foods are rich in the right nutrients needed to help normalize mood swings. The following pages list some of the most common foods used to fight depression as well as how they do it. You can use this information to help you remain healthier even if you haven't been formally diagnosed with this illness that affects millions of people each year.
Anti Depression Foods: Fish
Fish contains wonderful Omega-3 fatty acids, and these acids directly affect nerve cell health. As little as two servings a week of fatty fish like salmon and sardines can provide the fatty acids that many diets lack.
Leafy Green Vegetables
Leafy green veggies like spinach and kale contain magnesium, an important mineral that can help relieve general anxiety. Magnesium also regulates insomnia, a familiar condition that often plays a role in depression.
Nuts are also a good source of magnesium as well as selenium, another mineral that helps boost brain function.
Beans contain tryptophan which is needed to produce a neurotransmitter called seratonin. This chemical produces a sense of well-being that allows you to feel calmer, sleep better and avoid mood swings.
Whole-Grains for B Vitamins
The central nervous system cannot work properly without an assortment of B vitamins. The body can't produce these vitamins for itself, so eating food rich in B vitamins is essential for maintaining good emotional health. Whole grain foods are a great source of vitamin B and include such foods as:
- Brown rice
- Whole-wheat pasta
Dark chocolate contains magnesium, helps produce seratonin and promotes the release of endorphins in the brain. Since it has such a high cocoa content but less fat and sugar than milk or white chocolate, treating yourself to a square a couple of times a week can actually be good for you.
Bananas are also rich in potassium, vitamin B-6 and tryptophan (which is needed to produce seratonin), so they can also help regulate mood swings.
Brewer's yeast contains 16 amino acids and an assortment of minerals, all of which are essential for proper functioning of the central nervous system. Small amounts of this food suppliment can be mixed into almost any food including yogurt, fruit smoothies and cereal just to name a few. You can also take the supplement in tablet form.
Foods to Avoid
When you're fighting depression, it's important to stay away from caffeine, refined sugar and fatty processed foods. They temporarily boost blood sugar levels followed by a sudden crash. Keeping blood sugar levels steady is actually an important factor in regulating mood swings. Refined sugar and caffeine also destroy the B vitamins that are so essential to the nervous system, so cutting these food products from your diet may help you feel better.Now it's time to learn more about Treatments for Depression.