5 Foods That Can Be Used as Natural Antidepressants
By Vanessa Davis, 04/07/2017
We all sometimes fall into melancholy or state of mild apathy, when our mood is not at a high level. In order to cope with anxiety and negative mood, which may be reflected and negatively affect all aspects of our life, it is enough to change the diet and bring appropriate foods and dietary supplements. Of course, there are antidepressants that experts can prescribe, or maybe it is just a periodic resentment and lack of life energy, it is not necessary to resort to these drugs when the solution is already in nature and ourselves. Specifically, for better mood, it is necessary to enter more vitamins, minerals, healthy fats and antioxidants in the body that are found in certain foods, some of which are very tasty or perhaps someone’s favourite food.
These foods are full of carbohydrates that do not help in weight loss, but they are extremely effective when it comes to mood. The whole grain cereal has a high level of tryptophan - an amino acid that is essential for the synthesis of serotonin and melatonin - the hormones responsible for mood. Simple carbohydrates cause a sudden jump in blood sugar and its rapid decline, which makes us tired and listless. On the other hand, body slowly absorbs whole grains and maintains blood sugar level stable. Three-fourths of a cup of whole grains has about 800 micrograms of folate, vitamin B group, which many people suffering from depression lack.
The dark chocolate has tyrosine that affects the increase of dopamine in the body, which makes us feel better. Dopamine affects our emotional well-being because it stimulates pleasure centers, and it is known that chocolate also facilitates the release of serotonin and relaxes blood vessels in the brain. Another special ingredient of chocolate is endorphin that makes you feel happy and helps fight stress and anxiety. Of course, we should not forget about the bad side of this natural antidepressant. You should take into account the amount of chocolate that you eat. Bar of chocolate a day should be enough to maintain a good mood.
Fatty and oily fish are an excellent source of omega-3 fatty acids which have been found that people with depression lack these substance. The evidence suggest that omega-3 fatty acids are the most powerful natural anti-depressant. Fish that contain omega-3 fatty are acids are mackerel, herring, sardines, fresh tuna, anchovies, salmon and trout. You should reduce intake of corn oil, sunflower oil as well as processed foods such as potato chips and cookies because they have large amounts of omega-6 fatty acids, which can annul operation of omega-3 fatty acids. Studies also show that omega-3 fatty acids in combination with the female hormones, estrogen and progesterone stimulate the normal functioning of the brain, while women are advised to eat fish at least twice a week, because in this case it will reduce the risk of depression by 25%.
Let every lunch and dinner include vegetables because it has a positive effect on brain function. Green leafy vegetables are a major source of folic acid, whose lack causes a drop in serotonin in the brain, resulting in a bad mood, depression and forgetfulness. So, legumes are foods that will make you laugh, cheer and raise your energy, and the secret of good will is in vitamin B, and these contain it a lot. The effect of leguminous vegetables will be enhanced if it is combined with whole grains.
It is well known how this bee product is good for the immune system and overall health, because it contains kaempferol and quercetin, antioxidant flavonoids that help prevent depression and keep your brain healthy. Honey is recommended in the case of depression because it is rich in glucose and fructose, sugars necessary for the normal function of the brain cells. As shown by many years of experience, honey is an effective aid in the treatment of depression, eliminates fatigue, lethargy and insomnia, and improves concentration and memory. Honey works refreshing on nerve cells, corrects their diet and accelerates the process of oxidation and neutralization of toxins. The honey has phosphorus, which is essential for nerve cells, and, as experts say, there is no thinking without it.
Vanessa Davis is a 32-year-old fitness enthusiast, mother of two and content writer at www.diet.st. She's originallyfrom Long Island, New York, and when she isn't cooking up some new health and fitness article, she enjoys doing yoga and figuring out new, delicious organic recipes for herself and her kids.