Many scientific research proves that a healthy diet can have a positive effect on the mind and body, and that our mood and personality are influenced by what we eat. According to research published in the journal Public Health Nutrition, eating bad and fast food is associated with a higher risk of depression. On the other hand, other research suggests that eating a nutritious and balanced diet is able to significantly reduce your risk of depressive symptoms.
There is a scientific reason behind your diet influencing your emotions as there is a strong connection between the gastrointestinal tract and our brain. When we eat right, healthy bacteria build up which further helps in the production of happy hormones like dopamine and serotonin. Not surprisingly, a nutritious diet can take care of mood swings and ‘depressed’ problems. Good nutrition is important to nourish the brain, improve memory and control brain related problems such as dementia, Alzheimer’s, Parkinson’s.
When food is not eaten properly, there is an imbalance in neurotransmitters that can lead to changes in mood, sadness and random cravings. Experts say that our body depends on nutrition to produce the right number of neurotransmitters that make us feel good. Amino acids are the building blocks of neurotransmitters like dopamine, endorphins, serotonin, oxytocin, which are very important and the reason behind why we feel happy, sad, motivated, intimate, excited.
foods to eat during depression
People suffering from depression experience constant feeling of sadness, less interest in daily activities, loss of appetite and trouble sleeping. Eating a nutrient-rich diet can help them become more emotionally resilient and make them less vulnerable to the effects of stress and anxiety.
Walnuts- Walnuts do a good job of easing the signs of anxiety as they are an excellent source of omega-3 fatty acids which are known to support brain function and reduce symptoms of depression.
Foods rich in omega-3 – Walnuts, fatty fish like salmon, chia seeds help the brain to make proper neural connections. Such foods also contain some neuroprotective compounds such as folate, vitamin E, melatonin and antioxidants.
Beans- These are excellent sources of fiber and protein, both of which help in keeping the blood sugar level in check, thus having a positive effect on our mood.
Dark chocolate- Two dark chocolates of good quality rich in antioxidants, magnesium and flavonoids can be helpful in removing the symptoms of depression.
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