According to the UK government, “1 in every 6 adults experience some form of depression and it increased in early 2021 by 10 % owing to the pandemic.”
Moreover, around “32% of women in the UK experience depressive symptoms.”
It is higher than that of males in the UK.
Many studies have been here suggesting that controlling the feelings of anxiety, fear, and constant stress can further worsen the condition. Hence, one requires changing the way one lives and consume food.
Here are some foods prescribed by the experts to cure and optimize depressive symptoms. And later in the article, it is mentioned the foods that one facing depression consume boosts depression by 60%.
Best Foods That Reduce Depression and Promote Relaxation
Apart from abiding by a healthy lifestyle like drinking enough water to avoid dehydration and limiting the use of caffeine and alcohol, you can adopt a few more things to reduce the impact of depression on your mind and health by 60%. Experts prescribe including more carbohydrates in the diet as its metabolism slows, controls sugar and releases a relaxed feeling. Thus, don’t stress over taking out loans for the unemployed from a direct lender, ensure a healthy diet to ensure a healthy mind and work out your goals hassle-free.
Here are the best foods that should be on your platter now:
1) Walnuts
Walnuts are one of the richest sources of Omega 3 fatty acids, which is critical to support brain functions in a healthy way and reduce every symptom causing depression.
Omega 3 help reduce the risk of mood disorders by improving brain functions and protecting myelin sheath protecting nerve cells, and nervous breakdown.
According to the British Journal of Psychiatry, “80% of the mammalian brain is made of lipids “The western culture shifted its preferences away from these necessary Omega 3 fatty acids, leading to increased psychic disorders in the country. It is, therefore, important to include walnuts in the diet.
Other Omega 3 Fatty acids sources include Flaxseeds, flaxseeds oil, sardines, tuna, mackerel, and salmon.
2) Selenium-rich foods
According to the experts, Selenium-rich foods are incredibly helpful in treating feelings of anger, stress and anxiety. While apart from helping people with mental decline, selenium helps ensure a healthy heart, reduce asthma symptoms, and help prevent one from cancers.
Selenium is present in foods like:
- Spinach
- Whole grains
- Brazil nuts
- Liver
- Beans and legumes
- Low-fat dairy products
- Seafood
Experts recommend 55 micrograms daily selenium intake for adults to ensure a healthy mind and heart.
3) Cancer-fighting Onions
However, you might not find onions making to the list of healthy food, but it shares properties that could help reduce cancerous symptoms in a body.
Apart from onions, other members in the same family (garlic, shallots, spring onions and chives) have been associated with ensuring a decreased rate of cancers in the human body.
It is because these vegetables contain anti-inflammatory flavonoid oxidants. The anti-oxidant properties of onion help one heal from cellular damage, and consuming daily in the meal, reduces risks of cancer and support a gleeful mood. It is a natural mood enhancer. Therefore, make sure to include onion at least once a day in your meals for better results.
4) Tomatoes
Tomatoes are packed with multiple benefits from the skin to the digestive tract. It is ideal for curing or battling depression symptoms as well. Tomatoes have folic acid and lost alpha-lipoic acids, which are good for fighting off depression.
And according to studies, deficiency of folate in humans is the primary reason for depression. Tomatoes help control homocysteine formation, which eventually restricts the production of dopamine and serotonin in the body. It helps convert sugar into energy and thus, help stabilize mood.
5) Dark Chocolates
Dark chocolates are known to be mood enhancers and help release anxiety and stress as well. The cocoa in the dark chocolate help improves mood. Dark chocolates are rich in flavonoids that help reduce inflammation of the brain cells and cell death; improve blood flow.
The high tryptophan content in chocolates helps improve mood and releases serotonin in the brain. When choosing a bar of dark chocolate, consuming foods rich in magnesium and cocoa helps release excessive stress and anxiety and relaxes the mind.
However, dark chocolate does not contain much sugar content; experts recommend consuming 1-3g of dark chocolate. It will help avoid excessive gaining fat and sugar in the body and keep the mood relaxed and happy.
6) Pumpkin seeds
Pumpkin seeds are an excellent source of balancing and reducing excessively high blood pressure, indirectly affecting brain functioning causing stress and anxiety. Thus, potassium-rich foods like bananas, avocadoes, potatoes, spinach, and beans are consumed.
Apart from reducing blood pressure, pumpkin seeds are also a good source of Zinc. According to studies, zinc deficiency negatively affects mood. Zinc covers a major portion of the brain, and hence its deficiency affects brain functioning leading to stress and anxiety.
Therefore, it is recommended to include more zinc in your diet with food like-Oysters, red meat, crab, lobster, avocadoes, blackberries, raspberries, guava, apricots, and peaches.
7) Consume Foods rich in Vitamin B-12
Vitamin B12 has folic acid and folate help improve mood and maintain the brain’s functioning by reducing inflammation of the cells. Sources of Vitamin D include – Eggs, Meat, Poultry, Fish, Milk, and fortified cereals.
Apart from this, dark leafy vegetables, beans, seafood, etc. Moreover, increased Serotonin levels help improve mood. And according to facts, aged individuals are more susceptible to depression and deficiency of Vitamin B12. Thus, to ensure the healthy functioning of the brain, it is crucial to include Vitamin B12 in good proportion in the diet.
As per experts, it is recommended to consume 1 mg of Vitamin B-12 every day to walk out of depression and other anxieties.
Apart from these foods and vitamins, a person undergoing depression should consume certain foods that one should limit consumption of.
Top Foods That Depression Patients Should NOT Consume
Sometimes, people undergoing depression consume some foods just to feel better immediately. But in opposition to that, it affects mental health further. For example, eating junk food in depression can make it worse for you.
Thus, avoid the below foods at all costs if undergoing depression:
Excessive Caffeine intake
- Junk Foods
- Refined foods
- Saturated fats
- Sugary foods
Thus, these are some ways to fight off depression and ensure a healthy state of mind. Changing and shifting to a healthy lifestyle just requires courage. Show courage to battle depression and ensure a happy life. Thus, include wholesome foods that improve the overall health of an individual. So, kick-start your depression-free routine now!
