
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:
- Vitamin C: which is available in
types of foods; Such as: broccoli, grapefruit, oranges, peppers, potatoes,
tomatoes, strawberries, and blueberries.
- Beta-carotene: This compound
is found in various foods. Such as: spinach, sweet potatoes, broccoli, carrots,
apricots, cantaloupe, and pumpkin.
- 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.
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