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We promised to write an article which would list out foods that can help you fight depression and we are not only going to do that in this article but we would also show you foods that can worsen depression. If you’re wondering when we made the promise, then you have to first read our article on how to fight depression and anxiety. It explains in details other steps you have to take apart from the depression diet. If you’ve read that already, let’s proceed with this.
Depression can turn out to be very serious and therefore should not be treated lightly at any point in time. Whether you’re reading this for yourself or for a loved one, it is important you make a decision to put what you read to action immediately.
10 Foods that can help you fight depression
1. Fish
Fishes like salmon, mackerel, tuna, herrings are rich sources of Omega-3 fatty acids. Omega-3 fatty acids are nutrients which are very important in determining the behavioral characteristics of an individual. Lack of Omega-3 fatty acids in your diet can cause depression. You should take them in moderate quantities as some fish like tuna and sailfish can contain mercury.
2. Carrots
Carrots contain a powerful antioxidant known as beta carotene. Eating foods which contains beta carotene can help you fight depression as they reduce the symptoms.
3. Nuts and seeds
Nuts like Brazil nuts are rich sources of selenium. Selenium is a nutrient that can give your body for an improved mood. Walnuts can also help as they are rich in Omega-3 fatty acids.
Flax seeds also contains Omega-3 fatty acids and should be included in your diet.
4. Seafoods (Crabs, Oysters, Clams)
Other sea foods apart from fish can also help to protect you from depression. The examples listed above are rich sources of selenium. You should however note that foods containing selenium should only be taken in moderate quantities.
5. Beans and peas
Beans and peas contain amino acids which can help you boost alertness and help fight against depression.
6. Fruits
Fruits like oranges, grapefruits, berries etc are examples of foods that can help you fight depression. These fruits contain vitamin C which is a good antioxidants and helps to prevent cell damage.
7. Vegetables
Vegetables like broccoli, peppers, tomatoes are also good sources of vitamin C and should be added to your diet. Also, leafy greens such as spinach, kale can also help fight against depression. Leafy greens contain vitamin B9 (folate) which helps to keep your body cells healthy. Lack of folate in your diet can lead to depression.
8. Milk
Milk and other dairy products are rich in protein and they contain vitamin D. Vitamin D boosts the production of monoamines which in turn boosts your mood. In your choice of dairy products, make sure you go for the ones with low fats.
9. Turkey
Turkey contains selenium and tryptophan which is a precursor of niacin and serotonin. Serotonin is a neurotransmitter which influences the mood.
10. Whole grains
Whole grains such as brown rice, oat meal can help to fight the symptoms of depression. Some other grains like pasta, cereals for example also contains folic acids which helps to prevent against signs of depression like nervousness, irritability and short memory.
Foods that can worsen depression
You just finished reading ten foods that can help depression. In this section of the article, you will learn about the foods to avoid.
1. Soft drinks
So many people like taking soft drinks because of the refreshing feel that comes with it but you also need to consider the bad effects they could have on you. Soft drinks are sweetened so much and unhealthy for you. They have been found to worsen depression.
2. Ketchup
Ketchup is mainly made from tomatoes but the problem with it is the high quantity of sugar in it. If you have symptoms of depression, it’s better to cook using natural and fresh tomatoes instead of opting for ketchup.
3. Doughnuts and buns
Doughnuts and buns are nice and perfect, especially when you decide to give yourself a treat, but they should be taken only once in a while. They contain so much of unhealthy fats known as trans fat. Doughnuts also contains lots of sugar which is not good for you.
4. Toasted bread
We can imagine you salivating already. Well, toasted bread is nice when you consider the taste. However, it is important to know that consuming them can increase your blood sugar and can cause unnecessary increase in energy which could worsen depression or anxiety.
5. Refined foods
Processed foods, junks, fast foods especially those with high levels of refined carbohydrates and sugar can increase risks of having depression or worsen depression.
Also note that some junks or processed foods may initially provide what seems like a boost in energy which will only last for a short while after which a worse state of depression will set in.
6. Alcohol
People believe that you can drink away your sorrows and worries but it has been proven so many times that alcohol only provides temporary relief. Avoid consuming too much of alcohol , it’ll only increase risks of depression and anxiety in you.
7. Coffee, Tea and Chocolate
These three foods are high in caffeine and can affect your mood. Evidence has shown that taking little quantity of caffeine can help to boost mood and feelings. However, it also increase anxiety and depression.
8. Fruit juice
It is better to consume fresh fruits to get healthy nutrients instead of going for some fruit juice which has already gone under other processes. Fresh fruits contains fiber which is lost when processed into juice, so fruit juice just causes unnecessary energy spikes in you which can also drag you down in few moments after.
9. Energy drinks
Energy drinks contains a lot of sweeteners and sugar. Some of their ingredients also contains high levels of caffeine and should be reduced or avoided to fight depression.
Conclusion
It might not be easy to fight depression alone but with the steps you read in “How to fight depression and anxiety” and your newly gained knowledge of foods to eat and foods to avoid, you should be able to live a depression free life.
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