We’ve
all had the blues once in while. But
when they happen on a more frequent basis, it becomes cause for concern. But
there are ways to adjust your diet to help stabilize your mood. It’s imperative
to eat meals at regular intervals in order to keep your serotonin levels in
check, a chemical in the brain that has a calming effect. Good nutrition is your best defense for
managing depression.
Carbohydrates
are linked to serotonin production and lack of carbohydrates may cause changes
in your mood. Here are more food ideas to help you combat depression and kick
those blues.
Rich
in omega-3 fatty acids, salmon and mackerel are always a great choice for
dinner. Omega-3 fatty acids also help
prevent heart disease and stroke and may help prevent some cancers. Plus,
salmon contains selenium, an important antioxidant mineral. Be sure to choose
wild salmon at the grocery store or local fish market, since it contains more
omegas than farmed, or Atlantic, salmon.
A
recent study indicated that people who suffer from depression also have lower
levels of the antioxidant vitamin E. So,
though oil is high in fat and should be consumed in strict moderation, canola
oil is rich in vitamin E. It’s a healthier alternative for sautéing foods and
vegetables.
Dark
green vegetables like spinach and peas are high in folate, a key player in the
production of serotonin. They’re also an
excellent source of vitamin C and fiber. Fresh is always the best option, as
canned versions tend to have lower nutritional value. Legumes are also high in
folate and protein and low in fat, and are an excellent option for those who
are vegetarian or meat-restricted diets.
Chickpeas
are rich in fiber, iron, and vitamin E. For a simple snack, combine a can of
drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and
olive or canola oil in your blender or food processor. Add salt, pepper and
other spices as you wish. The resulting hummus makes a healthy and hearty
vegetable dip.
Chicken
and turkey are both rich in vitamin B6, which plays a role in serotonin
production in the body. They are both a good source of selenium and other
vitamins and minerals, too.
And
please, if you’ve been dealing with the symptoms of depression for a while,
please contact your doctor to discuss available treatment options and
medication that may be available to you.
Post a Comment for "Superfoods that Fight Depression "