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Nutrients for depression


SAMHSA’s National Helpline | SAMHSA

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  • SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.

    Also visit the online treatment locator.

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.

Also visit the online treatment locator, or send your zip code via text message: 435748 (HELP4U) to find help near you. Read more about the HELP4U text messaging service.

The service is open 24/7, 365 days a year.

English and Spanish are available if you select the option to speak with a national representative. Currently, the 435748 (HELP4U) text messaging service is only available in English.

In 2020, the Helpline received 833,598 calls. This is a 27 percent increase from 2019, when the Helpline received a total of 656,953 calls for the year.

The referral service is free of charge. If you have no insurance or are underinsured, we will refer you to your state office, which is responsible for state-funded treatment programs. In addition, we can often refer you to facilities that charge on a sliding fee scale or accept Medicare or Medicaid. If you have health insurance, you are encouraged to contact your insurer for a list of participating health care providers and facilities.

The service is confidential. We will not ask you for any personal information. We may ask for your zip code or other pertinent geographic information in order to track calls being routed to other offices or to accurately identify the local resources appropriate to your needs.

No, we do not provide counseling. Trained information specialists answer calls, transfer callers to state services or other appropriate intake centers in their states, and connect them with local assistance and support.

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Last Updated: 08/30/2022

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Welcome to the Behavioral Health Treatment Services Locator, a confidential and anonymous source of information for persons seeking treatment facilities in the United States or U.S. Territories for substance use/addiction and/or mental health problems.

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The Locator is authorized by the 21st Century Cures Act (Public Law 114-255, Section 9006; 42 U.S.C. 290bb-36d). SAMHSA endeavors to keep the Locator current. All information in the Locator is updated annually from facility responses to SAMHSA’s National Substance Use and Mental Health Services Survey (N-SUMHSS). New facilities that have completed an abbreviated survey and met all the qualifications are added monthly. Updates to facility names, addresses, telephone numbers, and services are made weekly for facilities informing SAMHSA of changes. Facilities may request additions or changes to their information by sending an e-mail to [email protected], by calling the BHSIS Project Office at 1-833-888-1553 (Mon-Fri 8-6 ET), or by electronic form submission using the Locator online application form (intended for additions of new facilities).

Antidepressant products. Natural antidepressants in products, products for depression and anxiety

Depression is the leading cause of disability worldwide, affecting more than 300 million people each year. While treatment for depression can be long and multifaceted, there are several steps you can take to improve your mood naturally, including eating antidepressant products.

Diet and nutrition play a critical role in managing well-being and increasing energy. The best foods for depression include foods that are easily available and those that you already have in your kitchen. nine0003

Antidepressant products

Leafy greens

Spinach and depression may seem like an odd combination, but leafy greens like spinach and iceberg lettuce have numerous benefits that support both physical and mental health.

Leafy greens contain folic acid, an important nutrient for healthy digestion and cardiovascular health. Most doctors recommend that pregnant women take folic acid throughout their pregnancy to reduce the risk of birth defects. In addition, greens fight toxins, nourish the intestines and produce enzymes. nine0003

Blueberry

Blueberry is a natural antidepressant product that tastes amazing. It turns out that these tiny berries are full of antioxidants. Antioxidants protect the body from free radicals that damage cells. They also normalize cholesterol levels, lower blood pressure, prevent heart disease, and even improve brain cognition.

Blueberries have the same effect as valproic acid, a drug that stabilizes mood and regulates emotions. nine0003

Blueberries contain an antioxidant associated with a reduced risk of depression. Finally, the berry contains vitamin C, which is useful in reducing the negative effects of stress.

Oysters

Oysters contain many important substances and minerals that provide health benefits. They contain a large number of macro- and microelements: protein, a group of vitamins B12 and D, copper, manganese and selenium. They are also rich in antioxidants and omega-3s.

Another component is zinc, which makes the body stronger and can be a powerful weapon for proper development and growth. Thanks to him, oysters are a useful asset for emotional health. nine0003

Bananas

Bananas are a tasty and convenient snack, as well as antidepressant fruits. This is because they contain serotonin, an important neurotransmitter that balances mood and daily activities. Most antidepressants and medications work by increasing the level of serotonin in the brain.

In addition, bananas are rich in fiber and are a source of vitamin C and potassium, which improve nerve and muscle health.

Walnuts

Walnuts have higher antioxidant activity and contain significantly more omega-3s than any other nut. nine0003

In addition, walnuts reduce stress and depression. It also promotes a healthy gut, which improves immune status and enhances physical energy.

Sweet Potato

This potato contains many nutrients, including high levels of vitamin A, beta-carotene and fiber. They stop the growth of food-borne bacteria that harm the body.

Sweet potatoes are rich in magnesium, which reduces stress and anxiety. Studies show that magnesium deficiency leads to more frequent symptoms of depression and is associated with insomnia. Because sleep problems and depression and anxiety can be linked, it's important to make sure you're getting enough magnesium in your daily diet. nine0003

Poultry

Chicken and turkey are excellent sources of lean protein that stabilizes glycemic levels, keeping you in a good mood throughout the day. It is known that turkey and chicken breasts are not only sources of lean protein, but also contain a large amount of tryptophan. It produces serotonin, which supports healthy sleep and a balanced mood.

Brazil nuts

Brazil nuts are full of selenium, which improves mood. This mineral also maintains a healthy antioxidant balance for overall health and well-being. Eat Brazil nuts in moderation; their selenium levels are so high that consuming too much leads to an excess of the recommended daily intake. nine0003

Salmon

Salmon is one of the most nutritious foods in the world. Salmon is rich in omega-3 fatty acids, which are beneficial in reducing the risk of cancer and lowering blood pressure. Salmon contains an impressive amount of protein (22-25 grams per serving), making it a satisfying, low-fat meal.

This fish contains the antioxidant astaxanthin, which protects the brain and nervous system. Astaxanthin also prevents the symptom of skin damage and promotes youthfulness. nine0003

Finally, salmon fights inflammation hard. Scientific research and treatments for depression continue to show higher rates between increased inflammation and increased risk of depression. This fact is due to the fact that inflammation causes many serious diseases, such as heart disease, cancer and diabetes. Any of these increase the risk of depression.

Dark chocolate

Dark chocolate helps in the treatment of depression and improves well-being. A chocolate bar that contains 70-85% cocoa contains 11 grams of fiber, 89% RDA for copper, 98% manganese, and 67% iron.

Dark chocolate also has an exceptional level of antioxidant activity. Some studies show that the cocoa content is even higher than that of fruits. Like other healthy foods, it improves brain function, protects the skin from the harmful effects of sunlight and reduces the risk of heart disease.

Seeds

Flaxseed and chia seeds are a great addition to your diet when fighting depression. As with some of the other foods mentioned, these two types of seeds are particularly good sources of omega-3 fats. Just 1 tablespoon of chia seeds provides 61% of the recommended daily allowance of omega-3s, while a tablespoon of flaxseed provides 39% Daily Value.

Pumpkin seeds are a great way to increase tryptophan levels. Tryptophan is an essential amino acid that helps produce serotonin.

Legumes

Beans and peas are excellent sources of many nutrients, including fiber, vitamins and protein.

People who eat legumes regularly are less likely to have strokes, heart attacks, and other cardiovascular diseases. They have lower rates of cancer, diabetes, and liver-related problems. nine0003

Beans are great for controlling appetite. This is because it is rich in fiber and healthy starches, which create a feeling of satiety and prevent food cravings.

Fermented foods

Several studies have shown that gut micro-organisms, including probiotics, play a key role in mood regulation, producing feel-good neurotransmitters and influencing the stress response.

This may be why more people with irritable bowel syndrome develop depression and anxiety. nine0003

Products containing probiotics include:

  • Kimchi
  • Kombucha (kombucha)
  • Miso
  • Sauerkraut
  • Tofu
  • Yogurt and kefir

Carrots

Carrots get their orange color from beta-carotene, a powerful antioxidant. Studies have shown that people with high levels of antioxidant carotenoids are less likely to have symptoms of depression and depression. Carotenoids occur naturally as bright red, yellow, and orange pigments in fruits and vegetables. Pumpkin, melon, peaches, and sweet potatoes also contain beta-carotene. nine0003

Mushrooms

The chemical properties of mushrooms counteract insulin, which lowers blood sugar levels and improves mood. They are also similar to probiotics in that they promote healthy gut bacteria. And since the nerve cells in the gut produce between 80 and 90 percent of serotonin—the critical neurotransmitter that keeps us sane—we can't afford to ignore gut health.

Tomatoes

Tomato is an antidepressant anti-anxiety product. It contains a lot of folic acid and alpha lipoic acid, which are good at fighting depression and anxiety. Folic acid prevents the body from producing excess homocysteine, which limits the production of neurotransmitters such as serotonin, dopamine, and norepinephrine. Alpha lipoic converts glucose into energy and stabilizes mood. nine0003

Foods that can make depression worse

Knowing what not to eat is just as important when dealing with depression. Unfortunately, many of these foods are the ones people often turn to when they're having a rough day. Of course, most things in moderation will not cause harm, but knowing the negative mental health effects of certain foods will help you make the right food choices.

Sugar

Sugar affects not only the waist, but also the mood. We have a selection of sugar-filled foods all around us, such as cakes, cookies, sodas, and even condiments like barbecue sauce, salad dressings, and more. nine0003

There are many foods that are perceived as "healthy" but contain huge amounts of added sugar. Examples of complex foods like this are muesli bars, energy bars, store-bought yogurts, and packaged juices.

Maintaining an even glycemic level throughout the day will help your mood stay more balanced.

Refined food

The term "refined" refers to forms of sugars and starches that do not exist in nature. Foods like bread, chips, and breaded foods are full of refined carbohydrates that have little to no nutritional value and deprive important B vitamins during digestion. nine0003

Filling the diet with these refined carbohydrate foods will cause insulin levels to rise dramatically throughout the day, leading to symptoms of low mood and fatigue.

Alcohol

Alcohol is a depressant and worsens reactions. Many alcoholic drinks are quite sweet, which sabotages the mood and causes sugar spikes and drops.

Caffeine

Yes, caffeine can help you start your day well and energized. However, it can also lead to accidents at the end of the day, and the need for more energy to recuperate. nine0003

However, moderate amounts of caffeine, two to three cups a day, are associated with a lower risk of suicide.

An alternative to coffee and energy drinks is green tea. In addition to its antioxidant properties, green tea is known to contain theanine, an amino acid with anti-stress effects that is beneficial for people suffering from depression.

Of course, there is no specific food that can prevent or cure a depression or disorder like a medicine, but a healthy diet can help improve your mood. Nutrients in foods support growth, well-being and recovery of the body. Without vitamins, minerals, carbohydrates, proteins, and healthy fats, the body cannot function at its full potential. nine0003

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What foods improve mood and help avoid depression?

If you can't figure out the cause of your low mood or depression, look for it in your diet. nine0188 Perhaps a lack of certain nutrients has led you to this condition.

In this article, you will learn what natural products should be consumed to maintain a good mood.

Food for winter melancholy

Cloudy days come with the arrival of winter. Lack of sunlight negatively affects people prone to seasonal depression. They begin to consume food containing sugar and starch, because it increases the production of the hormone serotonin and acts as an antidepressant. nine0195


Attention! This, of course, is harmful to the figure, but if you are prone to melancholy, then the rejection of sweets will only worsen your condition. People who are not prone to seasonal "spleen", on the contrary, are not recommended to eat a lot of sweets, because of this they become less energetic and concentrate worse on important matters.

Foods such as pasta, bread, crackers, and vegetables can also improve your mood in winter. They do not have such a strong effect as sugar, but it is quite possible to replace harmful sweets with them. nine0003

Caffeine

Caffeine has the ability to improve mood and positively affect the psyche. Most often, it is consumed in the morning to wake up the brain that has not departed from sleep and increase efficiency.


Caffeine relieves stress and improves mental performance. It is a mild antidepressant, but should be consumed in limited quantities. Large doses of caffeine can cause excessive excitability, insomnia, bad mood, and even have the opposite effect - instead of a surge of energy, you will experience a sharp decline in strength. nine0188

Attention! It is believed that the optimal daily dose of coffee is 1-3 coffee cups. In addition to coffee, caffeine is found in black and green tea, chocolate.

Selenium

The lack of this element in the body causes anxiety, depression and fatigue. Most selenium contains cereals, nuts, sea fish and legumes.


The Brazil nut is the most selenium-rich food. One nut a day is enough to make up for the lack of this element. nine0188 Be aware that it is toxic in large quantities.

Garlic

This vegetable has a positive effect on the cardiovascular system, cleanses the blood and lowers cholesterol. People who like to eat garlic tend to be in better health and feel better, which makes them more likely to be in high spirits.


Garlic relieves fatigue, stress, reduces irritability and has a beneficial effect on the immune system. nine0003

Chili pepper

Chili peppers contain capsaicin, which makes them hot. This substance increases the level of endorphins.


Attention! Capsaicin irritates nerve endings in the mouth. The brain receives a false signal of pain, to which it responds with the production of natural analgesics - endorphins and dopamines.

Spinach and legumes


These foods are rich in folic acid, the lack of which leads to depression, insomnia, forgetfulness and irritability. This substance is rich in peanuts and beef liver. nine0003

Disclaimer

Please note that all information posted on the site Prowellness is provided for informational purposes only and is not a personal program, a direct recommendation for action, or medical advice. Do not use these materials for diagnosis, treatment, or any medical procedure.

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