Best Foods That Fight Depression: Top 9 Ones

Depression

When depression is mentioned, feelings of sadness and despair that pervade the atmosphere, and the isolation of the individual and his lack of participation in normal activities comes to mind.

It must be clarified that feelings of frustration and sadness in some stages of life are part of normal daily life, life is not without disturbing and sad situations that are reflected its negative impact on mood, while depression medically expresses one of the mood disorders represented in the appearance of feelings of sadness, loss of hope, loss, and anger on a regular basis, and in a way that affects the performance of normal daily activities and social relations, which leads to a decrease in the productivity of the individual, and an increase in the possibility of him suffering from some chronic disease problems, such as type 2 diabetes, arthritis, and cardiovascular disease.

Depression is a serious medical problem that may worsen over time unless the person undergoes appropriate treatment, and here is the importance of seeking help and treatment to manage the problem and prevent complications.

Best Foods That Fight Depression

Although the availability of a specific diet has not been proven to contribute to relieving depression, there are many elements and foods that are included in the diet as part of the treatment to help relieve depression, and here are the most prominent of these foods:

Foods rich in proteins that enhance attention:

Protein foods contain a type of amino acid known as tryptophan, an amino acid that contributes to the manufacture of the neurotransmitter serotonin and raising its levels in the body, especially as it is a neurotransmitter that affects mood disorders;

Therefore, its high levels in the body may contribute to relieving the symptoms of depression in the individual, and therefore it is always recommended to eat healthy protein foods; Such as low-fat cheeses, milk, soy products, beans and peas, lean meats, yogurt, fish, and poultry. 

There is no objection to eating proteins several times during the day in order to enhance energy and clear the mind.

Foods rich in B vitamins:

The results of many studies have found that a lack of these vitamins in the body is linked to depression, and whether their deficiency is the cause of depression symptoms or depression and sadness accompanied by malnutrition are the cause of a lack of B vitamins, vitamin B deficiency is compensated by eating foods available in Mediterranean diet; Such as dark green vegetables, legumes, nuts, many vegetables and fruits, and fat-free or low-fat animal products. And to point out the role that some types of B vitamins play in alleviating depression; Vitamins B12 and B9 may help protect and maintain the integrity of the brain and nervous system, which in turn may contribute to relieving symptoms of mood disorders. Like depression.

Foods that contain zinc:

including oysters, beans, pumpkin seeds, nuts, beef and chicken, and whole grains, as zinc helps boost the strength of the immune system in the body, and this, in turn, may relieve symptoms of depression, some studies have found that zinc levels It appears low in people with depression, and zinc supplements have been found to improve the action of antidepressants.

Omega-3 fatty acid:

Eating omega-3 contributes to enhancing brain functions and protecting the myelin sheath that protects nerve cells in the body, and this may have an impact on the symptoms of mood disorders and brain diseases and contribute to their relief, and many studies have found that omega-3 fatty acids may Contributes to alleviating the problems of depressive disorder. In addition to the possibility of obtaining this fatty acid by eating supplements, there are many types of foods that are a good source of omega 3; These include chia seeds, flax seeds, walnuts, flaxseed oil, salmon, sardines, and tuna.

Antioxidants:

A study published in 2012 examining the role of antioxidants in cases of anxiety disorder and depression, the study suggested that taking vitamins that provide the body with antioxidants may reduce symptoms of disorders resulting from stress, tension, and anxiety, as the body contains a type of atoms which is one of the remnants of the metabolic processes that occur in the body, whose accumulation in the body and the inability to get rid of it may lead to the so-called oxidative stress, which may be accompanied by many pathological problems; Cell damage, aging, anxiety, and depression. The task of antioxidants is to remove these atoms that lead to oxidative stress. Therefore, it is recommended to eat foods rich in antioxidants, including:

1. Vitamin C: which is available in types of foods; Such as: broccoli, grapefruit, oranges, peppers, potatoes, tomatoes, strawberries, and blueberries.
2. Beta-carotene: This compound is found in various foods. Such as: spinach, sweet potatoes, broccoli, carrots, apricots, cantaloupe, and pumpkin.
3. Vitamin E: Foods rich in this vitamin including nuts, vegetable oils, wheat seeds, and margarine.

Foods rich in vitamin D:

The results of a recent study indicated a higher chance of depression in cases suffering from vitamin D deficiency, and another study stated that the presence of adequate amounts of vitamin D in the body showed positive results in reducing the severity of depression, especially associated with the change of seasons of the year. Here, ideas revolve around knowing the ideal amount of vitamin D that should be taken to obtain the desired results in relieving depression, but the experts did not reach this, while it should be noted the need to avoid consuming large amounts of vitamin D, which may cause various damages to the body.

Foods rich in selenium:

Although there are some studies linking low levels of selenium in the body and suffering from mood disorders, there is no evidence to show the benefits of taking supplements that contain this element and help it improve mood, but there are concerns about its high levels in the body; So it is a good idea to focus only on eating foods rich in selenium. Including:

• Low-fat dairy products.
• Legumes and beans.
• sea ​​food; Sardines, oysters, and crab.
• foods containing whole grains; Such as brown rice, oats, and whole-grain pasta.
• seeds and nuts; Especially Brazil nuts.
• Lean meat.

Healthy carbohydrates:

Such as found in whole grains that contain complex carbohydrates, fruits, vegetables, and legumes. It has been found that there is a correlation between carbohydrate intake and the level of chemicals in the brain that enhance mood, and individuals should limit the intake of foods rich in sugars, or those containing simple carbohydrates; Ex: cake.

Probiotics:

In a study published in 2016 AD to find out the relationship between taking probiotics and depression, the study concluded that containing beneficial and healthy bacteria in the intestine reduces the risk of depression, but this result needs other evidence to be studied on a larger sample of individuals, [6] and it does not stop. Based on this study alone, many researchers have found that the gut's containment of beneficial bacteria - including probiotics - may play an important role in reducing inflammation in the body and producing the neurotransmitters responsible for improving mood. In general, it is recommended to eat foods that contribute to enhancing the levels of beneficial bacteria in the intestine; Such as yogurt, tofu, Indian mushrooms or kefir.

Caffeine:

due to its stimulating effect and antioxidant properties; Caffeine may be beneficial when consumed in moderate amounts, while avoiding products with high levels of caffeine. Such as energy drinks, and avoiding it on the stage after the middle of the day, one study found that moderate caffeine consumption by drinking coffee may help relieve depression.