What Foods Do You Help In Combating Depression?
For people suffering from depression, nutrition is a powerful ally in the treatment; knowing what to eat and what foods to avoid can help you fight against depression. Check out in this post the tips from our nutritionist Letícia Camargo:
First of all, nutrition is not only aimed at weight loss and aesthetics, combined with psychological and sometimes pharmacological treatment, but it can also contribute richly to the treatment of depression:
Studies carried out with depressed patients showed that the improvement in the QUALITY of food was associated with an increased sense of well-being. In addition, some vitamin and mineral deficiencies are common among these patients, while some types of food increase the symptoms of depression.
In addition to nutrition, the practice of physical activities helps release hormones that promote a better quality of life, contributing to the improvement of the disease.
At the 2017 American Psychiatric Association Congress, Drew Ramsey presented a range of essential nutrients in preventing and fighting depression – omega 3, magnesium, fiber, zinc, iron, and vitamins C, B1, B9, and B12. Ramsey also pointed out that in some studies, food decreased the risk of depression by 50%.
- Omega 3 – a type of “good fat” that improves brain function and helps manage depression. Fish, nuts, and flaxseed oil are excellent sources.
- Vitamin D – vitamin D deficiency leads to depression-like symptoms. It can be obtained from fish, tofu, and milk and through daily sunbaths that stimulate its production.
- Selenium – is also essential in reducing symptoms, found in beans and whole grains.
As for food, the list is also interesting:
- Berries – raspberry, blueberry, strawberry, and blackberry are rich in antioxidants and vitamin C, thus protecting the brain from oxidative damage and lowering blood pressure and stress.
- Avocado – rich in fats and vitamins K, C, E, and B complex, this combination is also capable of contributing to the fight against depression and its effects.
- Green vegetables – spinach, kale, arugula, broccoli, watercress, are foods rich in magnesium that help reduce inflammation.
- Nuts – the combination of its nutrients improves cognition and prevents memory loss, in addition to some studies showing reversal of brain aging.
- Mushrooms – help make 90% of serotonin – a hormone responsible for well-being.
- OmaTomate – also participates in the manufacture of serotonin.
- Seeds – flaxseed, chia, sunflower, and sesame are rich in omega 3, vitamins, and selenium. It has high power against free radicals and is linked to the production of serotonin, dopamine, and norepinephrine, responsible for the feeling of well-being and brain health.
Therefore, a balanced diet rich in whole grains, lean meats, fish, nuts, fruits, and vegetables is ideal to accompany the treatment of depression, as it can improve cognition and the feeling of well-being. Tranylcypromine an antidepressant can be used too.