10 foods to help combat depression

There are a series of food to combat depression that are essential in the most critical moments.

Every day there are more experts who emphasize the importance of food to reduce the symptoms of depression and help the person affected to experience well -being, then, certain nutrients influence the mood.

Content

• Food and mood
• Essential nutrients for the brain
• What are the best foods to combat depression?
  • Bibliography

Food and mood

Just as much has been emphasized: "We are what we eat", and there is a lot of reason, because, currently many studies are focusing on the nutrients that food contribute and how they help the human being in a comprehensive way.

According to a study disseminated by the World Psychiatry, led by specialist Jerome Sarris, in which nutritional medicine and its impact on modern psychiatry are analyzed there are reasons to believe that There is a direct relationship between nutritional quality and mental health.

According to research, evidence suggests that there is a protective effect on healthy diets on depressive mood, in contrast to unhealthy diets, which have a detrimental impact on the mental health of young people.

On the other hand, although it is known that there are no foods that cure depression instantly, the benefits of certain foods are known, at least to relieve the symptoms that this complex disease produces.

Well, in another study led by Calderón C, in which the involvement of anxiety and depression was evaluated in the eating disorders of young people with obesity, it was determined that these young people showed more psychological problems than others, being the most common being the most common Anxiety and depression.

With this knowledge, it is much more successful.

Essential nutrients for the brain

Among the nutrients qualified as essential for the brain, omega-3 fatty acids, magnesium, fiber, vitamins E, D, B1, B9 and B12 have been found, in addition to calcium, which could help reduce the discomfort that generates depression.

On the other hand, The role played by certain neurotransmitters should also be considered, For example, serotonin, which allows the person to experience sensations of happiness and well -being. If this neurotransmitter is not within normal limits, the individual can suffer from sadness, anxiety or depression.

In order for the organism to produce serotonin, the intake of tryptophan is necessary, which is an amino acid that does not make itself, but for its obtaining the consumption of some foods, such as nuts, eggs or the fish.

However, although food can improve mood, also You should avoid falling into anxiety to eat. Rather, people must focus on carrying a balanced diet that includes everything you need to have good health and improve mood.

In addition to serotonin, there is also another neurotransmitter that is very important, GABA, since it helps to inhibit the nervous system allowing the person to relax and reduce anxiety levels.

When there is deficiency of this neurotransmitter, the person is usually irritable, feeling anger, anxiety, panic, impulsivity or hyperactivity.

This neurotransmitter is synthesized from the amino acid L-glutamine, that is, with the consumption of eggs, meats, dairy, chickpeas, peas and others, in addition to the presence of vitamin B6 and zinc.

Catecholamines, such as dopamine and norepinenial are also important, especially to improve attention and feel greater motivation. It is ideal to enhance concentration.

As for acetylcholine, this neurotransmitter plays a crucial role to regulate memory, problem solving and calculating. Those who have low levels of this neurotransmitter usually suffer from memory and confusion loss.

What are the best foods to combat depression?

In short, some of the best foods to combat depression are as follows:

1. The blue fish: Thanks to its contribution as zinc, tryptophan and fatty acids such as omega-3, which help in serotonin food conversion.
2. The meats: Especially those lean, such as rabbit, turkey or chicken, then, they provide tryptophan and vitamins of group B.
3. The eggs: Especially the yolk, it contains tryptophan and also vitamins of group B.
4. Dairy: Well, they provide calcium, tryptophan and magnesium.
5. Legumes: Like lentils, soy and beans.
6. Whole cereals: The carbohydrates they contain also help convert the tryptophan into serotonin; In addition, they are a rich source in group B vitamins. As for wheat bran, it is known that it contains a lot of magnesium.
7. Dry fruits and seeds: Like almonds and pistachios, because, in general, nuts provide a lot of magnesium. Other seeds, such as sunflower, pumpkin and pine nuts, are also an excellent source of zinc.
8. Seasonal fruits: especially banana and pineapple, which provide tryptophan, vitamins, magnesium and calcium.
9. Seasonal vegetable: for its vitamin, magnesium and carbohydrates with carbohydrates with recommended glycemic load.
10. Dark chocolate: It helps to increase magnesium and tryptophan levels, although it must be consumed moderately.

These are some of the best foods to combat depression. However, they are complementary, then, the main indication is to go with a specialist doctor.

How to avoid anxiety to eat? 10 recommendations

Bibliography

• Calderón, c., Forns, m.ª, & Varea, V ... (2010). Implication of anxiety and depression in eating disorders of young people with obesity. Hospital nutrition, 25(4), 641-647. Retrieved on May 12, 2021, from https: // scielo.ISCIII.It is/scielo.PHP?script = sci_arttext & pid = s0212-16112010000400017 & lng = es & tlng = is.
• Miller m. (nineteen ninety six). Diet and psychological health. Alternative Therapies in Health and Medicine, 2 (5), 40-48.
• Sarris, j., Logan, a. C., Akbaraaly, t. N., Paul Amminger, G., Balanzá-Martínez, v., Freeman, m. P., HIBBELN, J., Matsuoka, and., Mischoulon, d., Mizoue, t., Nanri, a., Nishi, d., Parletta, n., Ramsey, d., Rucklidge, j. J., SANCHEZ-VILGAS, a., Scholey, a., His, k. P., & Jacka, F. N. (2015). International Society for Nutritional Psychiatry Research Consensus Position Statement: Nutritional Medicine in Modern Psychiatry. World Psychiatry: Official Journal of the World Psychiatric Association (WPA), 14(3), 370-371. https: // OnlineLibry.Wiley.com/doi/10.1002/WPS.20223
• Sarris, j., Logan, a. C., Akbaraaly, t. N., Ammingger, g. P., Balanzá-Martínez, v., Freeman, m. P., HIBBELN, J., Matsuoka, and., Mischoulon, d., Mizoue, t., Nanri, a., Nishi, d., Ramsey, d., Rucklidge, j. J., SANCHEZ-VILGAS, a., Scholey, a., His, k. P., Jacka, f. N., & International Society for Nutritional Psychiatry Research (2015). Nutritional Medicine As Mainstream in Psychiatry. The Lancet. Psychiatry, 2 (3), 271-274. https: // www.Thelancet.com/Journals/LANPSY/ARTICLE/PIIS2215-0366 (14) 00051-0/Fulltext