Depression can affect your physical health and well being.
Mental health and physical health are connected, so your negative thoughts and feelings can weaken your immune system.
The following foods can help you fight this condition:
Blueberries have powerful antioxidant capacity. This fruit has the ability to reduce oxidative stress, which is a factor in depressive disorders. Blueberries also boost brain cells and stimulate neurogenesis.
Bananas are high in tryptophan. In the brain, the tryptophan is broken down into 5-HTP, and then gets converted to positive neurotransmitters such as serotonin and melatonin. Serotonin and melatonin maintain mood balance. This tropical fruit is also high in potassium, so include it in your daily diet.
Almonds are a rich source of magnesium, which is an essential mineral to boost brain power. The amount of magnesium in 100 g almonds is 268 mg.
Scientific studies confirm that the appropriate daily amount of magnesium reduces migraines, irritability, and improves your mood.
The recommended dose for men and women at the age of 19-30 is 310 – 400 mg of magnesium. Men at the age of 31 and older need 420 mg of magnesium, while women at this age need 320 mg of magnesium.
Avocados contain potassium, which is one of the most necessary minerals for your body. Low potassium levels can affect your mental health. Avocado is one of the healthiest snacks you can have.
Asparagus is rich in folic acid and B vitamins, which help the body’s process of tryptophan conversion.
Dark chocolate, or to be more precise, the cocoa in it, increases the levels of serotonin and dopamine in the brain and reduces the levels of cortisol (the stress hormone). Consuming 40 grams dark chocolate daily is the ideal amount you need.
Spinach is a rich source of folic acid, and people with a depressed mood often lack it. Folic acid also increases the levels of dopamine and serotonin in the brain. Spinach acts as a natural antidepressant, as it is high in magnesium.
Salmon is high in omega-3 fatty acids. Omega-3 fatty acids soften cell membranes and aid serotonin to reach the brain. In case you take antidepressants, salmon will reduce their side effects and increase their effectiveness. However, you should consume farmed organic salmon.
Green tea contains polyphenols which ensure a steady supply of glucose. Glucose serves as a brain fuel. Drink more green tea to improve your mood.
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