4 Natural Foods - Antidepressants

Author: Dean Rouseberg Time for reading: ~1 minutes Last Updated: August 08, 2022

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In this article, learn more about 4 Natural Foods - Antidepressants. Depression can be avoided with a proper diet ....

Depression can be a serious condition that requires professional help and medication. According to experts, increased intake of certain nutrients can also have a positive effect against depression, relieve its symptoms and improve the action of antidepressants.

1. Foods rich in omega-3

It is important to have foods rich in omega-3 fatty acids on the menu. In countries with high fish consumption, such as Japan and Taiwan, the rate of depression is significantly lower than in North America and Europe, where it is limited and depression is ten times higher.

About 1-3 g of omega-3 fatty acids a day are needed to improve mood and reduce episodes of depression. Emphasize the consumption of sardines, other oily fish, flaxseed, cereals, yogurt.

2. Foods rich in B vitamins

According to a number of studies, people suffering from depression have a deficiency of folic acid, B 6 and B 12 .

Harvard researchers have found that 15-38% of cases of depression have a deficiency of folic acid, but it is not clear whether this is the reason for its development.

Vitamin B 6 deficiency is common among women taking contraceptives.

It is not yet known whether B vitamins only alleviate episodes of depression or can prevent them.

To get vitamins from this group, it is recommended to eat chickpeas, beef, eggs, lentils, spinach, asparagus and avocados.

3. Foods rich in amino acids

Tryptophan is an essential amino acid that is crucial for the production of the mood-regulating neurotransmitter serotonin, not accidentally called the "happiness hormone".

British scientists have shown that taking 1000 mg of tryptophan three times a day helps to improve mood and reduce anxiety, depression and negative thoughts.

Foods rich in amino acids are peanuts, fish, milk, soy protein, meat and chocolate.

4. Foods rich in carbohydrates

This is not about simple carbohydrates, such as sugar and starch, which increase blood sugar levels when consumed, but about the complex ones that make up whole grains.

It has been found that they help in the synthesis of seretonin without affecting blood sugar levels.

Emphasize the consumption of whole grain breads, rice, pasta, fruits, vegetables and legumes. This way you will not feel episodes of exhaustion and you will keep depression aside.