The 9 foods against depression
Depression is a disorder that affects millions of people today as a result of the fast pace of life, worries and certain hormonal imbalances that affect women at different stages.
Each person can experience this emotional problem in different ways, which, if not controlled, can affect the quality of life.
Low mood, deep sadness and lack of interest in things that were important before are just some of the symptoms that allow us to identify this disease.
However, they are not the only ones and they almost always appear gradually depending on the severity with which they occur.
Getting out of a state of depression is not something that can be achieved overnight, but it is not impossible either. The support of other people, a good attitude and the intake of some essential nutrients can be the first step to winning the battle.
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Certain foods, due to their chemical composition, have a positive effect on brain functions, controlling those hormones that contribute to maintaining this emotional state.
Taking this into account, below we are going to share the 9 best foods to combat it and feel well-being.
1. Cane honey
This liquid food derived from sugar cane 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, since being so rich in sugars can be harmful to people with diabetes and obesity.
2. Cinnamon
This spice that we include so much in the preparation of desserts and other recipes can combat depression by helping to control blood sugar levels.
Few people know it, but a decrease in blood sugar levels can affect your mood.
3. Bananas
Its sweet flavor is usually very pleasant and, in addition, it complements very well with other flavors. Its main benefit in combating depression is its high content of magnesium and potassium, essential minerals to reduce cortisol levels, also known as the stress hormone.
4. Whole oats
This food is a natural source of B complex vitamins (B1, B5, B6 and B9) and fiber that promote digestion and balance blood sugar to avoid those sudden drops that can influence 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 the diet to keep weight under control and enjoy good cardiovascular health.
In the case of depression they are highly recommended, since they are a source of the essential fatty acid known as EPA, whose deficiency is associated with greater depression.
This nutrient that cannot be produced naturally in the body can help reduce symptoms of anxiety, sleep disorders and feelings of sadness.
Some blue fish are:
- The salmon.
- The tuna.
- The sardine.
- Mackerel.
- Anchovies.
6. Dark chocolate
Dark chocolate, made with at least 65% cocoa, is one of the most popular foods for treating symptoms of depression.
Its antioxidant compounds, added to its high selenium content, contribute to strengthening memory, preventing aging and improving 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 source of omega 3 fatty acids, an essential nutrient that has a positive effect on depression, as well as reducing high cholesterol and cardiovascular problems.
A daily handful of walnuts or almonds is enough to obtain the benefits of these delicious foods.
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8. Pepper
Spices that contain capsaicin among their main active compounds can be a support to 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 vitamin B, C and folic acid, these types of foods reduce stress and support the treatment of depression and other mental disorders.
