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Foods that help fight depression


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SAMHSA’s National Helpline, 1-800-662-HELP (4357) (also known as the Treatment Referral Routing Service), or TTY: 1-800-487-4889 is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.

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Last Updated: 08/30/2022

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Nutrition for depression - what to eat for neurosis

How to eat with neuroses? In this article, we have compiled recommendations based on the latest research by scientists. We choose products for a good mood.

Doctor's consultation

You can get the consultation of the necessary specialist online in the Doctis application

Laboratory

You can undergo a comprehensive examination of all major body systems nine0005

In everyday life, depression is called a depressed, joyless state, which many people have against the background of problems at work and at home. However, it may be a sign of a serious neurotic disorder that requires doctor's treatment. According to the World Health Organization, more than 300 million people in the world live with depression. Unfortunately, the line between "everyday" depression and neurosis can be crossed imperceptibly for oneself. Therefore so It is important to maintain the health of your nervous system with the help of food. The benefit of including them in the diet in depression is available to everyone. What are these products? nine0005

Products for depression. How to improve nutrition in depression?

Grapes

Researchers from the Aikan School of Medicine at Mount Sinai (Israel) found two substances in it - dehydrocaffeic acid and malvidin-3-O-glucoside. “They simultaneously suppress the peripheral inflammation in the brain and modulate the plasticity of synapses (the point of contact between two neurons), explained Prof. Dr. med. Giulio Maria Pasinetti. — They can effectively help treat and protect against stress-induced depression.” nine0005

Turkey, tuna, chicken

Nutrition for depression and neurosis must necessarily include animal products rich in the amino acid tyrosine. There is an opinion that there is a lot of tyrosine in cheese, but in fact, cheese is inferior listed products by tyrosine content. This amino acid is required by the body for the synthesis of three neurotransmitters: serotonin, dopamine and norepinephrine. In combination, these three substances are responsible in number other things for mood, cheerfulness, feeling energetic and successful. Tyrosine also prevents the syndrome chronic fatigue and dementia. nine0005

Liver, heart (beef, chicken, pork)

These foods are extremely important against depression because rich in vitamin B12. “Until now, the only officially recognized deficiency disorder vitamin B12 was megaloblastic anemia, explains Mary Diane Delva, MD, assistant professor of family medicine at Kingston University. “It is now becoming clear that many neurological and mental symptoms can also be caused by a deficiency of this substance. For example, wobbly movements, muscle weakness, spasms, dementia, psychosis and depression. Moreover, these disorders occur when the level of vitamin B12 is only slightly below the norm, which is much higher than the level at which anemia begins. nine0005

Cocoa powder and dark chocolate

Cocoa beans contain a group of polyphenols that reduce anxiety and calm. This was confirmed by the study Center for Human Psychopharmacology at Swinburne University in Melbourne (Australia). True instant cocoa chocolate paste and milk chocolate against depression are not helpers - they only cheer you up products with a high content of natural cocoa. So, 40 g of dark chocolate contains the same polyphenols useful for the nervous system, like just 10 g of cocoa powder, from which it is brewed drink. nine0005

Cabbage and lettuce

They are rich in folic acid, which is required by the brain to produce the already mentioned serotonin. Her deficiency in food can lead to a decrease in mood, chronic fatigue and other signs of depression. “Folic acid reduces the level of homocysteine ​​in the blood,” recalls Joy Bauer, popularizer healthy eating and author of the book "Food heals". “This, among other things, improves memory.”

nine0002 As you already understood, foods against depression not only fight neurosis, but in general improve brain function.

Treatment of depression with fasting

Also available method of treating depression fasting. It is carried out in the hospital of the clinic from several days to 3 weeks. The course also includes massage, walks, bowel cleansing and water treatments. Fasting in depression has the effect of therapeutic biological stress: without meals, the body "tunes" for survival, mobilizes. This also applies to the nervous system. Opponents of the method point out that fasting works only in the initial stages of depression. Fasting is contraindicated in depression if it accompanied by fear and anxiety. nine0005

If you have any questions, you can ask them psychotherapist, nutritionist or other professionals online at Doctis app.

Article author: Tatyana Vladimirovna Minina

8 foods to help cope with depression | Nutrition and diet | kitchen0005

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Late autumn and early winter is a time of unreasonable melancholy, loss of strength and depression. There are few sunny days, and the sun peeps out only when many people are sitting in the office. Cold, darkness, spring and summer are still very far away ... all this depresses, upsets us, many are in a bad mood. A balanced diet will help to overcome this unpleasant condition. nine0005

The most important element for a good mood and a fighter against seasonal depression is the joy hormone serotonin. Our body produces it independently from the amino acid - tryptophan, it must be obtained from food. It is found in chocolate, protein products, oily fish, nuts.

Tryptophan synthesis is assisted by minerals and vitamins, such as B vitamins, vitamin C, magnesium, zinc… Foods containing all these substances should be included in your diet daily, such as colorful vegetables and fruits, legumes, brown rice, eggs, poultry, cereals and dairy products. nine0005

By the way, we need tryptophan not only as a semi-finished product of serotonin. By itself, this element relieves insomnia and nervous tension, reduces irritability, fights depression, and increases efficiency. This amino acid is very important for overweight people, it normalizes appetite and reduces hunger. Triprofan products are indispensable in the treatment of eating disorders: anorexia and bulimia.

Another very important element for fighting seasonal depression is vitamin D. In the warm season, we spend more time in the sun, and our body synthesizes this vitamin. But in autumn and winter, you need to make up for its deficiency with proper nutrition. Vitamin D contains fish, eggs, beef liver, dairy products. nine0005

Fish

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A very useful product, as it contains Omega-3 fatty acids, which are necessary for the normal functioning of the whole organism. Fish also contains tryptophan, and vitamin D, as well as vitamin B6, which increases immunity and gives a good mood.

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Eggs

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Eggs contain essential fatty acids and vitamins A, E, D, as well as a large amount of tryptophan. There are also B vitamins.

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Orange and red vegetables and fruits

Photo: globalookpress.com bright color, able to charge a good mood. After all, they contain a lot of vitamins, for example, citrus fruits are rich in vitamin C, which the body needs to process the amino acids contained in animal proteins into the happy hormone serotonin. Vegetables and fruits also contain bioflavonoids that improve blood circulation in the brain. Consequently, more oxygen and nutrients enter the brain, vigor and good mood are added. nine0005

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Shrimp and other seafood

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They contain iodine, without which proper metabolism and good mood are impossible. Iodine also affects the performance and activity of brain activity. Most of the iodine is found in seaweed, but other seafood should not be forgotten, especially since shrimp, for example, contain B vitamins and vitamin D, which is very important for winter.

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Spices

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Nutmeg, green cardamom, star anise are the main spices for the cold season. They will not only warm, but also create a cozy, peaceful atmosphere, help you relax and get rid of stress. But you should be careful not to use spices in large quantities. It is best to add a pinch to warm milk or herbal tea.

Spices instead of vitamins>>>

Chocolate

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No wonder cocoa is the most popular drink in autumn. This is because cocoa beans contain a very large dose of tryptophan. They also have invigorating caffeine so you can wake up from hibernation and get into action.

Bitter or milky. Which chocolate is the healthiest>>>

Bananas

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Bananas contain the alkaloid harman, a substance that can cause a feeling of euphoria. Also, this fruit is rich in vitamin B6, so it is recommended for chronic fatigue and depression.

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