8 The Food That Helps Battle Depression

The relationship between food and long-term mental health remains a strange concept. However, more and more research shows that some foods and nutrients have a much larger role than we thought, especially when depressed. The link between food and depression is not well understood, but there is enough research to show that focusing on certain foods can reduce the likelihood of depression or may help treat depression. Here are 8 the food that helps battle depression.

Oysters

It is weird to eat oysters to treat depression, but a professor of psychology at Columbia University recently received attention when it revealed that he encouraged depressed patients to regularly eat oysters. So what exactly is in this food likely to affect the mood? It turns out that oysters, as well as other mollusks and shellfish, are an excellent source of zinc, playing an important role in the daily functioning of the brain - especially in terms of mental clarity, behavior. and attention.

The study also noted that people with depression often have lower levels of zinc. It is unclear whether zinc deficiency leads to depression, or low zinc levels are side effects of depression, but most people can benefit from a combination of zinc-rich foods. Oysters and other shellfish are good choices, as they also provide vitamin B12, omega-3 fatty acids, and selenium, three other nutrients are also involved in brain health.

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Wild blueberries

All berries are good food choices, but blueberries are leading the way thanks to high levels of Vitamin C and polyphenols. These act as antioxidants that protect brain cells from harmful free radicals and promote normal brain function, especially during periods of stress. To further enhance brain health, choose wild blueberries, which are specially harvested in the Northeast region, which appear to have higher levels of antioxidant compounds.

In fact, when drinking wild blueberry water, both children and adults are reported to significantly increase mood and how to see life in general two hours later. Most wild blueberries are frozen immediately after harvest to preserve nutrients, so look for them near other frozen berries and fruits. Then use just like other frozen fruits to make smoothies, or thaw and mix into a baking dough.

Fermented food

Further research suggests that intestinal bacteria play a role in the development of a variety of mental health problems (including depression). Although this relationship is not fully understood, we do know that food can directly affect the health and diversity of gut bacteria.

Most people agree that adding good bacteria-rich foods - for example, fermented foods like kimchi, kombucha, miso, tamari, tempeh, and sauerkraut, as well as fermented dairy products like milk sour - entering the diet will be beneficial to general health. In fact, a meta-analysis of nearly 100 studies showed a significantly reduced risk of depression when eating probiotic-rich foods regularly.

Salmon

Salmon is a "one-shot-two-hit" approach in the fight against depression because it not only provides essential omega-3 for brain health but also a source of Vitamin D. While most people without vitamin D deficiency, but the data show that most do not eat enough, this is remarkable because lower blood levels of vitamin D are associated with a higher risk of depression.

Besides, omega-3 fatty acids in salmon and other fatty fish are DHA and EPA, both directly related to brain health. DHA and EPA sources are mainly marine fish and plants such as algae. Eggs and poultry meat also have a small amount, but omega-3 foods are often recognized, such as nuts and hard-shelled nuts, that do not contain EPA and DHA. This means it is very easy to not get enough of these if you don't eat fish regularly, so eat a portion of 120-170g of fatty fish like salmon two to three times a week to get omega- 3 and vitamin D are essential for the brain

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Green vegetables

Green leaves are ranked first in antidepressant foods, based on their high nutritional content. That's the result of a recent study that examined the intake of 12 nutrients, all of which are specifically related to mental health, in different foods. Top vegetable foods with the highest amount of nutrients are green vegetables, followed by peppers and cruciferous vegetables such as broccoli, while top animal foods are oysters and mussels.

Green leafy vegetables like spinach, kale, cabbage, cabbage, and watercress are rich in vitamin C, beta-carotene and folate. Getting enough folate daily is key because folate deficiency is associated with a higher risk of depression. For optimal brain health, most recommendations recommend eating a portion of green vegetables daily (or about 5 to 7 cups per week).

Walnuts

Walnuts are a top hard-shelled nut for heart health, thanks to the omega-3 mixture, vitamin E and antioxidants, but these nuts can also reduce the risk of depression. A study published earlier this year analyzed data from more than 26,000 adults in the US showing that people who regularly eat walnuts have a significantly reduced risk of depression. In fact, the study found that depression scores were 26% lower for people who ate about 30g walnuts a day and 8% lower in those who ate 30g of other hard-shelled nuts every day, compared with People do not often eat nuts with hard shells.

Lean protein

Eating enough protein is not just about maintaining muscles - not getting enough of this nutrient can affect mental health. Research has shown that low B12 levels, a major vitamin found in animal protein sources, may increase the risk of depression.

The trick is to get enough protein every day from a variety of sources, both animals and plants, and ensure animal proteins are taken from lean sources such as fish, poultry, eggs, and low-fat milk. Getting enough vitamin B12 may be a little more difficult for vegetarians who eat little or no animal protein. The fortified cereal products are an alternative, but vitamins in cereals may not be absorbed as well.

Another benefit to boost moods from lean protein foods like tuna, turkey, and beans is that they also contain tryptophan amino acids. Although often related to sleepiness after eating turkey, tryptophan is a precursor of serotonin, a substance in the brain that enhances mood.

Beans

A high-fiber diet promotes a healthy digestive tract, but it can also help you get less depressed. Research shows that depression develops because inflammation in the brain activates changes in neurotransmitters and impairs brain function. But how does fiber play a role? Some good bacterial strains use soluble fiber to produce short-chain fatty acids (SCFA) in the intestine that have anti-inflammatory effects.

All different types of beans, from black beans to green beans are good sources of soluble fiber. Other good sources include peas, lentils, fruits, and vegetables, so be sure to eat these foods every day to increase fiber.

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Summary

Although no food will cure depression, a healthier diet with the above foods can help improve physical and mental function. If you believe you have depression or are struggling with your mental health, see your doctor to find a treatment plan that's right for you.