Depression is a mental illness commonly influenced by an imbalance diet. Although its cause is derived from numerous factors, certain foods consumed in excessive amounts like high-fructose corn syrup, sugars, fats, alcohol and caffeine are scientifically linked.
It reduces the optimal brain function. Loss of interest and persistent sadness are the common manifestation of this mental problem. It generally affects how the person feels, think, behave and can lead to a variety of emotional and physical problems.
A change of appetite usually leads to cravings for a certain food and increasing the chances of weight gain.
Other way around is a poor food intake which initially causes weight loss and malnutrition. Here are the lists of guidelines used in planning a diet to combat depression
- Eliminate the identified toxic foods in the diet. It includes the processed and high refined food that contributes excess calories, sugar, fat and other unnecessary food substances to health.Instead, opt into whole and nutrient dense food, which provides the protective nutrients to the body. Complex carbohydrate from this food has a mind boosting effects to the brain, along with the dietary fibers such as whole grains.
- Consume adequate amounts of omega-3 fatty acids found in cold-water fish, flaxseed, flax oil, walnuts and some other foods. Omega-3 fatty acids in the brain regulate serotonin synthesis, release and re-uptake which relieve depression.
- Consider antioxidant containing foods a part of the diet. Antioxidants such as vitamin C, E, beta carotene and selenium comprising of fruits and vegetables consequently prevent the detrimental effects of oxidative stress and mental health. The lycopene from tomatoes predominantly the most powerful antioxidant.
- Get enough B vitamins from fruits, nuts, leafy vegetables, cereals, legumes, and fish – the help reduces the symptoms associated with depression
- Select protein rich foods. Low-fat dairy products, chicken, and tuna contain the amino acid tryptophan, which has a calming effect to the brain.
- Maintain a healthy weight through exercise and a healthy lifestyle. Alcohol, drugs, and caffeine can interfere the mood, sleep, and motivation. It can also affect the effectiveness of depression medication. On top of all, drink plenty of water daily to improve the mood and the overall health.