Diet And Depression

Chronic Depression is not something one can just snap out of, but a debilitating medical condition, affecting mind and body, Apart from depressed mood, loss of interest and low self worth , it includes symptoms of low energy, insomnia, weight loss or weight gain.

Trying to find a diet to ease depression?

Unfortunately there is no specific diet that works for depression. Still there are more and more research going on and I came to a conclusion that in some ways food and mood are connected.

               How can a diet affect Depression?

Dietary changes can bring about changes in the brain structures both chemically and physiologically.

Here are 10 tips  for eating if anyone is in mental sadness

  1. Eat a diet high in Nutrients– nutrients we all need include vitamins, minerals, carbohydrates, proteins and a small amount of fat.
  2. Fill your plate with essential Antioxidants– Such as Beta Carotene and Vitamin C And Vitamin E which effects  the free radicals, these contribute to aging and dysfunction.
  3. Eat SMART carbs for calming effect–The connection between carbohydrate and mood  is linked to the mood boosting brain chemical Serotonin .
  4. Eat protein rich foods to boost alertness–Turkey, chicken , sea fish  are rich in an Amino Acid called Tyrosine, which boosts the level of brain chemical dopamine
  5. Eat A Mediterranean Diet– This diet has been discussed in earlier topic.
  6. Get plenty of Vitamin D–It increases the levels of serotonin in the brain , try to get 600 IU every day.
  7. Select Selenium rich foods–Recommendations of selenium intake  is 55 micrograms a day.
  8. Include Omega-3 Fatty Acids–This have  innumerable  health benefits
  9. Wath your lifestyle habits–Avoid  Caffiene, Alcohol, Drugs.
  10. Stay at a healthy  weight–Researchers believe the link between obesity and depression may result from Physiological changes that occur in the immune system and hormones with depression

                     Evidence of strong  covariation of depression and medical non compliance suggests the importance of recognizing  depression as a risk factor.

                                   SOURCES:

  •                        Beta Carotene….broccoli,spinach,cantaloupe,carrots ,tomatoes
  •                        Vitamin C…. orange, pepper, strawberries, tomato, grapes
  •                       Vitamin E….margarine, nuts, seeds, vegetable oil, wheat germ
  •                         Selenium…beans, lean meat,low fat dairy products,nuts,freshwater fish, whole grains like pasta, oatmeal
  •                       Omega-3…fatty fish
  •                       Alpha Linoleic Acid..flaxseed, canola oil, soyoil, walnuts, dark green leafy vegetables.

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5 Comments

  1. Anonymous

    very good topic.

  2. Khushi

    Very appropriate, even for new mothers as everyone goes through some baby blues or post partum depression.

  3. Anonymous

    What are your thoughts on multivitamins? DO you think they helpdepression? I take multvit

  4. sarmila.basu

    actually depression is a disease that comes out of no reason sometimes.. but certaily you can take multivitamins , it can help to keep your nerves good.. some foods if you intake regularly, it helps.. other than that if anyone suffers from chronic depression, MUSIC is a good therapy.. in case of mine, I have a chronic depression, sometimes it is real bad, that time music heals me a lot, i sing, or listen to good mild song for hours..

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