Below is a list of 7 dietary steps that will help the body fight depression.
1. High nutrient content
Highly processed, refined foods contain very little nutrients compared to fresh, natural products (fruits, vegetables, etc.). Manufacturers add tons of synthetic vitamins and minerals to highly processed foods. We need vitamins and minerals, yes, but the synthetic ones are practically not absorbed into our body.
The scourge of today's times are genetically "improved" products that have virtually half the nutrients of natural products. Genetic engineering, pesticides, herbicides and artificial fertilizers all significantly reduce the quality of food products. It is best to choose natural products from proven sources, without improvers or artificial fertilizers.
2. High antioxidant content
High levels of antioxidants can be found in organic plant products. Antioxidants protect the human body against the dangerous effects of free radicals.
The most important antioxidants are:
- Beta-carotene - we can find it in apricots, carrots, broccoli, kale, pumpkin, spinach and sweet potatoes;
- Vitamin C - its best sources are berries and citrus fruits, peppers, tomatoes and strawberries;
- Vitamin E - contained in nuts and seeds.
3. Healthy carbohydrates
Did you know that carbohydrates regulate the work of serotonin? Simple carbohydrates increase blood sugar levels and can cause symptoms of depression. However, the situation is different with healthy carbohydrates, which can be found in whole wholewheat bread, vegetables, nuts or seeds. These "good" carbohydrates give us energy and regulate the work of the nervous system.
4. High protein content
Protein-rich foods contain an amino acid called tyrosine. Tyrosine increases the level of neurotransmitters, dopamine and norepinephrine. The level of these essential substances for health will increase if we introduce products such as peas, poultry (chicken, turkey), lean beef and fresh milk into the diet.
5. Vitamin D
Research shows that in people suffering from depression, vitamin D levels are really low. The best source of vitamin D is sunlight, from which the body synthesizes an easily digestible form of this vitamin. Supplementation with artificial vitamin C is not as effective as providing yourself with its natural version.
Research shows that, thanks to selenium supplementation in elderly people with depression, these states are significantly alleviated and even completely neutralized. Selenium supplementation is therefore very important to our mental health, but the best option is always to take natural, easily digestible selenium along with food products. The greatest amounts of selenium are found in beans, lean meat, legumes, seafood, nuts and seeds.
7. Unsaturated fatty acids
The unsaturated fatty acids Omega-3, Omega-6 and Omega-9 are essential for maintaining mental health. They are concentrated especially in the membranes of brain cells. The best sources of unsaturated fatty acids are: oily cold-water fish, green leaf vegetables, linseed and nuts.
Depression destroys human body in every way: mental, emotional, spiritual and physical. It turns out that what we eat has a significant impact on the mental condition we are in. Therefore, for the health of the entire body at all levels, it is necessary to choose organic food products from proven sources.