In this article we will share some foods that help depression. We also provide some useful general tips to help you improve your overall well-being.
Mental illness is one of the most actively increasing threats to public health, out of which depression and anxiety disorders are rising rapidly. It is proven that diet is correlated with all such diseases. An 18-month study published in the American Journal of Health Promotion stated that a plant-based diet might alleviate depression and anxiety. It also conveyed that specific nutrients help reduce stress and promote a sense of well-being.
To find out more about foods that help depression, please read on! 🙂
Vegan Food Recipes are Super Quick and Delicious
A growing body of research shows that eating whole rich diet, plant-based foods like fruits, vegetables, and grains may not only help prevent major depression and anxiety, but also treat it once it has started. Striving to eat a plant-based diet doesn’t have to be boring! 🙂
You can get portion of greens daily by adding them to soups, smoothies, juices, curries, pasta dishes or simply a good old-fashioned side of steamed greens to retain content of both magnesium and B vitamins.
Boosts Your Mood
Vegan and plant-based foods are a rich supplier of vitamins and nutrients that helps fight illnesses. For example, Vitamin C stimulates your body to produce antibodies and white blood cells that strengthen the immune system to ward off diseases. At the same time, Vitamin E is a potent antioxidant that helps combat infections. Thus, a healthy body with lower chances of illness puts you in a good mood without making you feel lethargic or miserable any longer.
Better Quality of Sleep and Reduced Stress
Our bodies demand sleep to rest, restore and to reduce the chances of health issues like elevated blood pressure, and Alzheimer's disease. Magnesium and calcium maintain a more regulated sleeping cycle. In addition to this, the release of serotonin calms your brain. Also, antioxidants found in vitamins A, C and E reduce free-radical damage, at the time of stress. A study published in the Nutritional Journal found showed that participants levels of stress decreased after just two weeks.
List of The Foods That Help Depression
Leafy green vegetables are the nutrient substations. It also comprises several vitamins and minerals. The rich content of folic acid and iron present in these vegetables protects you against dementia and depression.
All nuts and seeds contain tryptophan that is converted into serotonin inside the body. Although different nuts like cashews, Brazil nuts, flaxseed, chia seeds, and hazelnuts effectively enhance omega-3 fats. Walnuts are the highest plant-based sources of omega-3, takes over as they support the entire brain's health by keeping the blood sugar level stabilized. A 2019 study found that depression scores remained 26% lower among those who consumed nearly 1/4 cup of walnuts every day. Thus, nuts and seeds are also considered one of the best foods that help depression.
Brazil nut- These are the richest source of selenium. People deficient in selenium usually feel depressed and anxious. Thus, two Brazil nuts per day help restore your mental well-being.
Mushrooms are one of the few sources of the sunshine vitamin, vitamin D for the vegans with minimal tryptophan levels.
Sweet potatoes are rich in vitamins and calcium, which helps lower blood pressure and maintain a proper sleep cycle.
Turmeric contains the chemical curcumin, which shows many similar properties to pharmaceutical drugs used to handle anxiety disorders.
Bananas contain rich content of serotonin, for mood balancing and daily body functioning. They also contain Vitamin C and potassium, which enhances nerve and muscle health.
Avocados comprises of almost 20 minerals and vitamins. It also contains tryptophan that promotes a good mood.
Beans and legumes are excellent sources of fiber, vitamins, and protein along with folate and polyphenols that help maintain a healthy gut.
Foods to Avoid
Sugar and processed food are great contributors to anxiety and depression, resulting in inflammation throughout the body and brain. The quick pick me ups- a cup of coffee and processed food stands in for a complete breakfast, and healthy fresh fruits and vegetables replaced by high fat and high-calorie fast foods. This cycle needs to be cracked by incorporating healthy and tasty plant-based Foods That Help Depression.
You can check out some of our recipe ideas and our Personalised Grocery List service.
Also, why not consider joining our community - “Healing through food” movement.
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