Anti-depressant foods

, 12/12/2020, 08:10 GMT+7

Some studies suggest that diets can help prevent or reduce the severity of depression.

According to psychiatrist Zlatin Ivanov, the American Psychiatric and Neurological Commission, there are many causes of depression. In addition to out-of-control factors such as genetics, traumatic events ... foods contribute to the creation of chemicals such as serotonin, which help regulate mood. The gut produces about 95% of the body's serotonin. So it makes sense to say that what people eat can affect their emotions.

One study found that people who ate a Mediterranean diet of fruits, green vegetables, fish and whole grains were able to reduce the rate of depression by about 16% compared to those who followed a diet high in processed foods. available.

The Mediterranean diet contributes to reducing symptoms of depression. Image: Healthline.

This regimen is effective against depression due to the abundance of anti-inflammatory substances such as green leafy vegetables, fish, and less processed foods. Inflammation is the biological reactions of the entire body against inflammatory agents such as microorganisms, chemical, physical agents) or internal agents (ischemic necrosis, autoimmune disease. ..). The most common local inflammatory manifestations are swelling, hot, painful redness. In addition, inflammation inside the body that is invisible to the naked eye to fight inflammatory agents such as hepatitis, appendicitis, colitis, inflammation of the stomach lining, encephalitis, nephritis ...

Some studies show that reducing inflammatory substances through the diet will help prevent depression.

The brain needs special nutrients to produce emotional regulating components. Fatty small fish like salmon, mackerel, anchovies, tuna, and herring are high in omega-3s, a form of fat that helps reduce symptoms of depression.

Turkey meat contains tryptophan, the amino acid your body uses to make serotonin.

Cocoa contains ingredients like flavanols and procyanidins that reduce the inflammatory response in the body.

We need to learn more about the action of probiotics in healing. But foods containing probiotics like yogurt help balance the gut microbiota. These bacteria are important in the production of mood-regulating chemicals such as serotonin or gamma-aminobutyric acid (GABA).

Green fruits and vegetables contain antioxidants, which fight against inflammatory ingredients.

Walnuts, pecans, berries, pomegranates, dark chocolate, coffee and green tea, mint leaves and oregano are also important antioxidant foods.

Foods to avoid

Certain foods that are unhealthy for your body and mind, like processed or fried foods, are high in trans fats and chemicals that promote inflammatory responses, which can easily cause depression or brain conditions such as dementia. mind.

Processed foods include bacon, sausage, cookies, instant noodles, white bread ...

Foods high in sugar also increase the risk of depression. These foods not only increase inflammation, but also imbalance blood sugar. When blood sugar gets too low, we feel restless and distracted. When the sugar is too high, we feel tired again.

Thus, in addition to drugs and therapies, we need to consider the appropriate diet. Eating a Mediterranean diet and limiting processed foods can help fight depression.

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