A growing body of research shows that healthy eating may prevent depression and reduce its symptoms. A Mediterranean style diet based on fresh fruit and vegetables could be more effective against depression than Prozac. Good nutrition can also improve your ability to deal with stress, ward off anxiety, and boost your mood.
Can Your Diet Prevent Depression?
More than 350 million people worldwide suffer from depression. This condition is the leading cause of disability. A recent study conducted on 15,000 people revealed that depression may be triggered by nutrient deficiencies. A diet that’s low in zinc, magnesium, essential fats, and other vital nutrients affects your hormone levels and causes changes to the brain, which increases the risk of mental disorders.
The link between food and depression has been subject to extensive research. According to health experts, depression affects your eating habits, and vice versa. Eating more fresh produce has been shown to prevent mental diseases and reduce stress levels. Junk food and sugar, on the other hand, affect brain chemicals and tend to intensify depression.
How to Treat Depression with Food
The next time you feel overwhelmed, clean up your diet and eat the right foods. Opt for products that are low in sugar and high in protein, complex carbs, antioxidants, and essential fats. Slow digesting carbs, which are found in veggies and whole grains, increase serotonin levels in the brain. As a result, they lift your mood and ward off depression.
Another key nutrient is tryptophan. This amino acid helps regulate mood and boosts serotonin production. It can be found in turkey, beans, baked potatoes, fatty fish, and poultry. Your diet should also include omega-3s, which fight inflammation and support brain health. The best natural sources of essential fats are salmon, sardines, tuna, mackerel, avocado, and unrefined vegetable oils. Nuts and seeds contain omega-3s too, so they can be a healthful addition to your diet.
