Foods that reduce depression: In depression caused by environmental factors as well as due to genetic predispositions, our nutrition also plays an effective role. Some studies prove that some nutritional deficiencies or unhealthy diets can cause depression, but with the right diet, the symptoms regress.
Foods that reduce depression
By following the 9 dietary rules, the risk of depression can be reduced and mood can be improved.
Factors such as living conditions, busy city and work life cause many people to face depression today. However, the effects of the nutrients we eat on our mood and happiness level are quite high. Dietitians who stated that healthy eating is a cure for depression shared the following information:
The negativity that people experience in their lives seriously affects their eating habits. Many negative situations such as separation, deception, loss, unemployment create a significant gap in the person. The inability to cope with this sense of emptiness also pushes the person to eat.
However, improper eating habits increase a person’s risk of depression. In one study, a group of people with moderate to severe depression were given a special diet program for 12 weeks with dietitian counseling, without processed, packaged, fried and sweet foods.
While there was a significant decline in the symptoms of depression of people who followed the diet compared to other groups, it was found that 32% of the group recovered, meaning that they no longer met the criteria for depression. As the study shows, with the right diet model, it is possible to reduce the risk of depression and improve mood.
Foods that reduce depression: What can we eat to improve our mood?
- You can reduce the level of depression by consuming raw/fresh vegetables and fruits on a regular basis.
- Low-fat protein sources such as fish, turkey, chicken, eggs and dried legumes increase the level of happiness by supporting the production of serotonin, the happiness hormone.
- Healthy carbohydrates with high fiber content such as bulgur, quinoa, buckwheat, oats, multi-grain breads also increase serotonin levels, reducing the risk of depression.
- Healthy fats such as avocados, nuts, almonds, cashews, walnuts, omega 3 and olive oil also increase the level of happiness.
- Plants such as melissa, chamomile, lavender, yellow cantaron and fennel help to calm down and regulate mood as they are antidepressants.
- Some studies show that foods with high antioxidant capacity such as tomatoes, cauliflower, broccoli, onions, garlic, kiwi, pomegranate, citrus fruits, red fruits improve mood. Therefore, these nutrients should be included in the diet.
- Vitamin D deficiency is also cited as one of the causes of depression. Therefore, vitamin D levels should be checked and eliminated if there is a deficiency.
- Since substances such as alcohol, cigarettes and caffeine cause changes in the functioning of the body, their consumption is reduced.
- Physical activity also significantly reduces the risk of depression. Therefore, physical activity should be added to the daily routine.
Wellness & Nutrition