Foods that are good for people with depression
- TT_>_>
- May 25, 2022
- 3 min read
Foods that are good for people with depression can improve both physical and mental health. There is now a lot of evidence that proper nutrition helps to control some of the emotional, thinking and behavioral disorders caused by depression.
Depression fully manifests through 3 aspects: feelings, thoughts and actions. Depression is one of the most common mental illnesses, affecting mainly women.
In addition to the treatment methods, we should develop a suitable diet to improve emotional and thinking expressions.
Here are some foods that are good for people with depression to consider adding to their daily diet:
1. Fatty fish
Fatty fish such as salmon, mackerel, tuna, etc. are good food groups for people with emotional disorders in general and depression in particular. The "key" nutritional ingredient in this food group is Omega 3. Omega 3 is an important fatty acid that brings many benefits to health, especially the brain and heart.
However, experts believe that this fatty acid can repair damage and promote the growth of central nerve cells. Therefore, adding fatty fish to the diet regularly can reduce the emotional and cognitive effects of depression.
2. Green vegetables
Green vegetables are a group of foods rich in antioxidants that can reduce free radical damage to nerve cells in the brain. In addition, green vegetables also help improve digestion, increase taste, reduce blood cholesterol and control blood sugar.
3. Foods rich in vitamin B
A lack of B vitamins can cause anxiety, nervousness, confusion, etc. The reason is that vitamin B participates in the process of regeneration and recovery of damaged nerve cells. It is also essential for the production of melatonin, dopamine and serotonin.
Foods rich in B vitamins include beef, beans, oysters, eggs, dairy, liver, and green leafy vegetables.
4. Chicken
Protein is a basic nutrient that helps provide energy and participates in many life activities of the body. In particular, chicken is a food that provides a moderate amount of protein, low in fat, so it is quite suitable for the diet of people with depression.
5. Foods rich in magnesium, selenium
Magnesium has many mental health benefits. Therefore, people with depression should increase the addition of this food group to their daily diet. Foods rich in magnesium and selenium include oats, brown rice, seafood, legumes, etc.
To see more blogs about oats:
6. Foods rich in Vitamin C
Large and small studies conducted over many years show that vitamin C supplements can alleviate symptoms of depression such as lethargy, lack of concentration, fatigue, etc.
7. Dark Chocolate
The content of flavonoids in chocolate is very high. This is a powerful antioxidant found in many plant-based foods. Flavonoids help improve heart health, prevent diabetes and prevent blood pressure disorders. Besides, chocolate also contains many antioxidants that have the effect of reducing stress and anxiety.
8. Fruits
The fruit is usually sour, sweet with a characteristic aroma. Some recent studies show that the taste of fruits stimulates the taste and smell, then transmits signals to the brain to help relieve stress and improve mood significantly.
9. Foods rich in vitamin D
Vitamin D works to optimize calcium in the body, improving bone, teeth and hair health. In addition to the above benefits, this vitamin also works to improve mood and relieve depression. People with depression can get vitamin D from the sun and through healthy foods and drinks.
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