Foods to help with mental stability, mood and depression
Foods to help with moods and depression
Although there is no specific diet that has been proven to alleviate depression, there are plenty of nutrient-rich foods that can help to keep our brains healthy. Healthy diets can help with symptoms of depression and anxiety. Unhealthy diets have been linked to an increased risk of dementia or stroke.
Here are some examples of healthy foods to keep in your diet to help with Mental stability, mood and depression:
Whole foods
Some studies have shown that preservatives, food colorings and other additives may cause or worsen hyperactivity and depression. It is advice to eat foods that are minimally processed and has a few healthy ingredients, for example fresh fruits and vegetables.
Foods high in Fiber: Plant-based foods are full of fiber, which helps your body absorb glucose or food sugars more slowly and helps you avoid sugar rushes and crashes. Fiber-rich foods include fruits, vegetables, and nutrient-filled carbs like whole grains and beans.
Foods with antioxidants: Berries, leafy green vegetables, the spice turmeric and foods with Omega-3 fatty acids, including salmon and black chia seeds. Dark chocolate also contains antioxidants and sugar so indulge in moderation.
Folate: This type of B vitamin helps with dopamine production without forcing it to surge the way sugars do. Find it in leafy greens, lentils and cantaloupes.
Vitamin D: Vitamin D helps with the production of serotonin, and we usually get it from exposure to sunlight.
Magnesium: Dark chocolate, cacao nibs, almonds and cashews, spinach and other dark leafy greens, bananas and beans.
This essential mineral helps with everything from nerve and muscle function to keeping a heartbeat steady. But it’s also vital to the food-mood connection: A mineral deficiency can cause depression and anxiety-like symptoms.
Foods That Help With Depression
Fish: Wild caught fish, especially the more oily types such as salmon, mackerel, trout, sardines, and tuna (not canned), are great choices to help fight depression. Because they are rich sources of omega-3 fats.
Walnuts: Walnuts are known to support overall brain health, being one of the highest plant-based sources of omega-3 and a great source of protein to help keep blood sugar levels at a healthy balance. One study found that depression scores were 26% lower among those who consumed about 1/4 cup of walnuts per day.
Beans: Beans are a great source of protein and fiber, both of which help to maintain stable and consistent blood sugar levels. In addition to helping minimize the blood sugar spikes and dips that can affect our mood, beans are also great sources of folate. Folate is a B vitamin that helps the body produce blood cells, DNA and RNA, and metabolize proteins.
Vegetables: Eating vegetables can be of great help if you struggle with depression. One reason is that people with depression have been found to have a lower dietary intake of folate compared to those without depression.
Folate, fiber, and other nutrients make vegetables epecially the darker leafy greens a wonderful choice when looking for foods to help improve and stabilize mood. Leafy green vegetables are also good sources of alpha-linolenic acid (ALA). ALA is one of the three main types of omega-3 fatty acids, the other two being DHA and EPA.
Poultry: Chicken and turkey are both great sources of lean protein that can help to stabilize blood sugar levels, keeping your mood well-balanced during the day. In addition to being trusted sources of lean protein, turkey and chicken breasts are known to provide high amounts of tryptophan. This is beneficial because it helps create serotonin, which assists in maintaining healthy sleep and a balanced mood.
Seeds: Flaxseed and chia seeds are wonderful additions to your diet if you struggle with depression. As with some of the other foods mentioned, these two types of seeds are particularly great sources of omega-3 fats.
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