Foods that help you resist symptoms of depression and improve mood

More than one research and study has proven the relationship between food and mood, and many scientists have tried to study the effect of food not only on the state of human health but also the psychological state. Scientists have based it on changes that occur in the brain chemically and physiologically after eating certain meals. Therefore, more than one study has found that eating certain meals led to changes in the behavior of individuals.

Have you noticed that when serving certain favorite foods during your mood ailment, there has been a change in how you feel, even if it's temporary? This is the effect that we will discuss in the lines of this article. It has been observed that in depression some individuals tend to overeat while others abstain from eating.

The type of food is not the only element that influences your mood but also the time to eat it. For example, eating breakfast regularly has been found to be very beneficial to influence the mood of individuals. Breakfast helps improve energy levels, calms you and contributes to improved memory. Breakfast is preferable to eat fiber, low-fat proteins and whole grain carbohydrates. It has also been found that diets, which are usually rich in vegetables, fruits and nuts, help to improve mood significantly.

If you're interested in finding out which foods will adjust your mood and resistance to feelings of depression, we will give you some alternatives that may help. Remember that chronic depression that hinders you from performing your daily duties needs professional intervention and that the foods consumed in this article will relieve the symptoms associated with depression only or to treat temporary mood disorder or depression associated with a bad day or unpleasant event.

1- Carbohydrates

Carbohydrates contain tryptophan, the higher the chances of this acid in the brain, the more serotonin, which is responsible for your mood. We recommend that you choose healthy foods that contain carbohydrates, such as vegetables, especially leafy ones, such as spinach and lettuce.

Many studies have linked depression to brain inflammation and since leafy greens help fight brain inflammation, eating them contributes to reducing the chances of inflammation and thus, reducing the chances of feeling depressed. Also pumpkin, carrots and broccoli are vegetables that contribute to the treatment of symptoms of depression. Fruits such as mangoes, pineapples, guavas, apricots, cantaloupe, apples, peaches, legumes and cereals too.

2- Protein

Protein-rich foods help improve mood, clear the brain and boost your body's energy. Protein-rich foods contain tryptophan acid, which stimulates the secretion of serotonin, which improves your mood, as mentioned. We recommend many protein-rich foods such as tuna, chicken, fish, turkey, and lean beef. As well as beans, peas, low-fat cottage cheese and yogurt.

3-Vitamin D

Recently, there have been a lot of articles regarding the relationship between low energy levels, fatigue, fatigue and mood disorder with vitamin D deficiency in the body. A recent study by India confirmed that vitamin D can improve symptoms of depression, as vitamin D reduces immune inflammation, which is also associated with depression.

Sunlight is the main source of vitamin D in the body, but there are also foods that can provide your body with vitamin D, including eggs, low-fat dairy products, fatty fish and beef liver.

4- Omega-3

Foods rich in omega-3 enhance brain function, boost mood, reduce the chances of mood disorder and brain disease, and reduce the risk of depression There are many foods rich in omega-3 such as fatty fish such as tuna, sardines, mackerel, salmon and anchovies. Nuts are especially walnuts, dark green leafy vegetables, canola oil as well as soybean oil.

5-Vitamin B9 and B12

As mentioned in previous articles, vitamin B9 and B12 promote the health of the nervous system, so both of them have an important role in reducing the risk of mood impairment and depression. Foods rich in vitamin B12 include eggs, meat, fish and shellfish. Foods rich in vitamin B6 are dark leafy vegetables, cereals, natural juices, nuts and grains.

6- Selenium

Selenium-rich foods reduce anxiety associated with depression and improve mood Five studies have proven that low selenium in the body negatively affects the mood of individuals. Foods that can provide you with selenium include seafood, liver, grains and nuts of all kinds, as well as low-fat dairy products.

7- Other food and drinks

Avocados are one of the distinctive foods that contain important vitamins and minerals that contribute to improving mood and maintaining brain activity. As well as tomatoes, which are rich in depressant-resistant acids such as folic acid, tomatoes promote the secretion of the hormone serotonin. Tomatoes are characterized by converting glucose into energy and thus, boosting the body and its mood. Mushrooms also help prevent mood disorders and have a role in the secretion of the hormone serotonin.

Drinking caffeinated drinks in limited quantities and at specific times can improve mood, but excessive drinking is counterproductive, as it increases tension and irritability and consequently, irritability. Consuming caffeine before bed also disturbs your sleep and makes you wake up in a bad mood.

We also mention warm water with lemon, green tea, chamomile, cherry juice and cinnamon drink are all drinks that promote a significant improvement in mood. We mention from the dessert also ice cream, which contains calcium and a hormone that prevents mood swings, as well as chocolate.