Foods With Antidepressant Action

Depression is called the disease of the 21st century. Depression can be debilitating and very exhausting, it is very different from just being unhappy. Feeling can be equated with what a person feels when he is in a tunnel without light. The hope of these people disappears, and their pleasant activities become annoying and boring.

Fighting depression is an extremely difficult and multi-component process. It includes medical treatment, performing non-stressful activities such as listening to music, walking the dog, etc. Last but not least is the diet. Here are some foods that work extremely well for depression.

Whose seeds . Except that it is a very modern food, it is a source of amino acids, iron and B vitamins, which are essential for the proper functioning of the nervous system. Because it is a source of protein, it supports the production of serotonin in the brain. And last but not least, the seeds of which contain omega 3 fatty acids. They also reduce depression, anxiety and contribute to healthy blood sugar levels. Low blood sugar levels make depression worse.

Sweet potatoes . They are a great source of carbohydrates that contain L-tryptophan - an amino acid directly linked to depression and anxiety. They are a source of vitamin B6, which is a natural antidepressant. Many people with depression have low levels of B vitamins. Therefore, eating foods that contain them is an easy and quick solution. Sweet potatoes contain magnesium and potassium, which lower blood pressure and cortisol levels, which rise under stress.

Avocado . This fruit contains monounsaturated fatty acids, which support the activity of the brain and heart. They also contain magnesium, potassium, omega 3 fatty acids, B-vitamins, which reduce stress, anxiety and improve the nervous system. If you are interested you will find many recipes to prepare dishes with avocado - salads, soups, desserts.

Flaxseed . One of the best sources of omega 3 fatty acids. Flax seeds are a rich source of fiber that maintains blood sugar levels. Sprinkle a little flaxseed on the salad and soup, it will give a great taste to the dish.

Broccoli . It may sound like a cliché, but this modest vegetable has a magical effect on the nervous system. A rich source of vitamin B6, protein and calcium, they are all a reason for good mood and relaxation. Broccoli is also recommended for anxiety and insomnia. They suppress the appetite for sweet foods. Try to include this so useful vegetable at least once a day in your menu. There are dozens of ways in which it can be prepared.

Quinoa . The perfect source of protein, but also a great natural antidepressant. These small seeds are very rich in magnesium, iron, B-vitamins and all essential amino acids. Quinoa is a gluten-free alternative to couscous and other gluten-containing foods. The high content of minerals in quinoa promotes the release of serotonin and other neurotransmitters, as well as melatonin, which promotes good sleep.

The carbohydrates in quinoa are of the slow-release type, which maintain healthy blood sugar levels. 

Walnuts . Many authors associate the shape of nuts with the shape of the brain. Also a great food for our brain. Walnuts are a rich source of omega 3 fatty acids and magnesium. They have an anti-inflammatory effect, lower cholesterol levels, which are traditionally elevated in patients with depression. Walnuts help release melatonin in the brain and make it easier to fall asleep, improving sleep quality.

For maximum benefits from them, do not forget to eat 50-100 g daily. On the market you can find walnut oil, which has the same qualities as nuts.

Green leafy vegetables have a phenomenal effect on depression . They are rich in B vitamins, magnesium, iron. They have natural antidepressant properties, the more vegetables you eat, the better you feel. Vegetables stabilize blood pressure, support blood circulation to the brain, lower blood sugar, improve iron absorption. Eat spinach, cabbage, lettuce, arugula as the healthiest options.