The 9 foods against depression
Depression is a disorder that affects millions of people today as a result of the fast-paced lifestyle, worries, and certain hormonal imbalances that affect women at different stages of their life.
Each person may experience this emotional problem in different ways, and if left unchecked, it can affect their quality of life.
Low mood, profound sadness, and a lack of interest in things that were once important are just some of the symptoms that can be used to identify this disease.
However, they are not the only ones and they almost always appear gradually depending on the severity of their presentation.
Getting over a state of depression isn't something that can be achieved overnight, but it's not impossible either. Support from others, a good attitude, and consuming some essential nutrients can be the first step toward winning the battle.
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Certain foods, due to their chemical composition, have a positive effect on brain function by controlling the hormones that contribute to maintaining this emotional state.
With this in mind, below we're going to share the 9 best foods to combat it and feel good.
1. Sugarcane honey
This liquid food derived from sugarcane contains a molecule known as uridine, which acts on the nervous system and influences the concentration of neurotransmitters capable of reducing depression.
However, it is not for everyone, as it is so rich in sugars that it can be harmful to people with diabetes and obesity.
2. Cinnamon
This spice, which we often include in desserts and other recipes, can combat depression by helping control blood sugar levels.
Few people know it, but a decrease in blood sugar levels can affect mood.
3. Bananas
Its sweet flavor is usually very pleasant and also pairs well with other flavors. Its main benefit in combating depression lies in its high magnesium and potassium content, essential minerals for reducing levels of cortisol, also known as the stress hormone.
4. Whole oats
This food is a natural source of B vitamins (B1, B5, B6, and B9) and fiber that aid digestion and balance blood sugar to prevent sudden drops that can lead to irritability.
In addition, it is a healthy source of tryptophan, an essential amino acid for the production of serotonin, a neurotransmitter necessary to eliminate depressive behaviors.
5. Blue fish
They are a source of essential fatty acids and protein that support a diet that helps maintain weight control and maintain good cardiovascular health.
In the case of depression, they are highly recommended, as they are a source of the essential fatty acid known as EPA, a deficiency of which is associated with increased depression.
This nutrient, which cannot be produced naturally in the body, can help reduce symptoms of anxiety, sleep disorders, and feelings of sadness.
Some blue fish are:
- Salmon.
- Tuna.
- The sardine.
- Mackerel.
- The anchovies.
6. Dark chocolate
Dark chocolate, made with at least 65% cocoa, is one of the most popular foods for treating the symptoms of depression.
Its antioxidant compounds, combined with its high selenium content, help strengthen memory, prevent aging, and improve mood.
Eating a maximum of 32 grams of chocolate a day can reduce levels of cortisol, a hormone associated with stress and sadness.
7. Nuts
They are a plant-based source of omega-3 fatty acids, an essential nutrient that has a positive effect on depression, as well as on reducing high cholesterol and cardiovascular problems.
A handful of walnuts or almonds a day is enough to reap the benefits of these delicious foods.
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8. Pepper
Spices that contain capsaicin among their main active ingredients can help reduce the symptoms of depression by stimulating the production of endorphins, also known as the "happiness hormones."
Among these spices it is worth highlighting:
- Cayenne pepper.
- Black pepper.
- Sweet peppers.
9. Green leafy vegetables
Green leafy vegetables are rich in vitamins, minerals and antioxidant compounds that have a positive effect on the nervous system and brain.
Thanks to their contribution of vitamins B, C, and folic acid, these types of foods reduce stress and support the treatment of depression and other mental disorders.
