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Depression (major depressive disorder) is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable. Depression causes feelings of sadness and/or a loss of interest in activities you once enjoyed. It can lead to a variety of emotional and physical problems and can decrease your ability to function at work and at home.
Marjorie Nolan Cohn, author of Overcoming Binge Eating For Dummies and The Belly Fat Fix opined that your mood can be affected either positively or negatively by what you eat. Getting enough of particular types of food, like fish and beans, may effectively help you to manage depression symptoms. Depression is one of the most common health conditions affecting many people yearly; to make a big difference in how you feel, there is a need to consume healthy foods and avoid too much saturated fat, caffeine, heavily processed ingredients and refined sugars.
The following below are 7 top foods to help fight depression.
1. CHOCOLATE
Chocolate has loads of health promoting antioxidants in the cacao rich, dark varieties plus it comes of course with a great taste! Chocolate is one of the finest mood-boosting foods, which is why people often endulge on it if they’re feeling down in the dumps. It is metabolized by the body into one of the most powerful mood enhancing hormones called serotonin. Keep in mind not to eat loads of it though – a little bit of chocolate goes a long way.
2. MUSHROOMS
Mushrooms’ chemical properties oppose insulin which helps lower blood sugar levels, evening out your frame of mind. They are like a probiotic, as they help to promote healthy gut bacteria. Since 80-90% of the critical neurotransmitters that keeps us sane – serotonin – is manufactured by the nerve cells in our gut, we cannot afford not to pay attention to our inner health. If you don’t eat mushrooms give them a try.
3. WALNUTS
One of the richest sources of omega-3 fatty acids that’s plant-based is walnuts. Quite a number of studies have established how omega-3 fatty acids reduce depression symptoms and support brain function. The shift in diets away from necessary omega-3 fatty acids may lead to a large rise in psychiatric disorders according to researchers.
4. APPLES
An apple a day could keep the psychiatrist away! Apples are very high in antioxidants just like berries, which can help to repair and prevent oxidation damage as well as inflammation on the cellular level. They are full of soluble fiber that balances blood sugar swings.
5. FISH OIL
Oily fish such as sardines, salmon, mackerel, tuna and herring are very rich in omega-3 fatty acids. The only way to get omega-3 fatty acids into your body is by eating them as your body does not produce them itself. Omega-3s help build neurotransmitters, as well as serotonin, which help tremendously to regulate mood. According to a study in the Journal of Clinical Psychiatry in 2011, patients suffering from major depression improved significantly when given omega-3 supplements.
6. TOMATOES
Tomatoes contain alpha-lipoic acid and folic acid that are very good for fighting depression. According to studies, about one-third of patients with depression were lacking in folate. An excess of homocysteine restricts the production of vital neurotransmitters like dopamine, serotonin and norepinephrine from forming in the body. This is prevented by folic acid.
7. AVOCADOS
Avocados contain healthy fat needed by the brain in order to run smoothly. This makes avocados a very powerful food. Three quarters of the calories of an avocado are from fat and an average avocado contains 4 grams of protein which makes it higher than many other fruits. It’s also packed with vitamin B (B-5, B-6 and B-9), vitamin K, vitamin C as well as vitamin E-12. They are very low in sugar and at the same time high in dietary fiber.
