Depression - Which Foods Relieve Its Symptoms

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

Depression - Which Foods Relieve Its Symptoms

CHAPTERS (Table Of Contents)

What is the role of carbohydrates, proteins, antioxidants and the Mediterranean diet ...

A healthy diet, and rather the consumption of certain products, can help relieve the symptoms of depression, experts say.

A diet rich in vitamins, minerals, carbohydrates, protein and even a small amount of fat is conducive to maintaining mental health.

1. Antioxidants

Studies show that the accumulation of free radicals in the body puts the brain at particular risk of damage. To reduce their negative impact contributes to the consumption of foods rich in antioxidants, such as:

Sources of beta-carotene: broccoli, carrots, cabbage, peaches, pumpkin, spinach, sweet potatoes.
Sources of vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, tomatoes.
Sources of vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ.

2. Useful carbohydrates for a calming effect

The connection between carbohydrates and mood is associated with increased levels of serotonin - the so-called "pleasure substance", which is synthesized in the brain.

Experts recommend limiting sugary foods and emphasizing the consumption of whole grains, fruits, vegetables and legumes that contain healthy carbohydrates and fiber.

3. Proteins to increase attention

Foods high in protein, such as tuna or chicken, are rich in the amino acid tyrosine, which helps increase brain levels of the hormones dopamine and norepinephrine. This leads to increased concentration and increased energy.

Good sources of healthy protein are beans, peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, yogurt.

4. Mediterranean diet

A Spanish study of 4,211 men and 5,459 women found a tendency to increase the incidence of depression in men, especially smokers, due to low folic acid intake.

The same result is reported in women, also smokers, but with reduced intake of another vitamin from the B group - B12.

This is not the first study to find a link between vitamin D deficiency and the development of depression. However, researchers are still unable to determine whether an unhealthy diet leads to depression or whether the condition itself provokes people to eat improperly.

Rich in folic acid is the Mediterranean diet, which includes legumes, nuts, many fruits and dark green vegetables. B12 can be found in low-fat animal products such as low-fat dairy products and fish.