Foods That Help
Fight Depression
These foods can also help relieve
symptoms of Depression
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FOODS THAT ARE RICH IN TRYPTOPHAN
- Foods that are rich in tryptophan are Turkey, Chicken, beans, salmon & tuna
- They will help in increasing your serotonin levels thereby fighting depression
BRAZIL NUTS
- This snack is rich in selenium, which helps protect your body from tiny, damaging particles called free radicals
- One study found that young people who didn’t have enough of this nutrient in their diets were more likely to be depressed
- The researchers couldn’t say that low selenium caused depression
- Just one Brazil nut has almost half your daily requirement of the mineral so be careful to limit how many you eat
- Other foods with this mineral include brown rice, lean beef & sunflower seeds
CARROTS
- They’re full of beta-carotene, which you can also get from pumpkin, spinach, sweet potatoes
& cantaloupe - Studies have linked this nutrient to lower levels of depression
- There’s not enough evidence to say that it can prevent the disorder, but it can’t hurt to get
more in your diet
COFFEE
- A jolt of caffeine can be a pick-me-up that helps you feel more motivated
- But if you have post-partum depression or panic disorder, some studies suggest that it might make your symptoms worse
- Other researchers say 1 C of coffee can lower your risk of getting depression, though they’re not sure why
LEAFY GREENS
- They’re packed with folate, which your brain cells need to work well & which may help protect against depression
- Food manufacturers in the U.S. add this vitamin, also known as B9, to enriched grains like
pasta & rice - You can also get it from lentils, lima beans & asparagus
SALMON
- Salmon & other fish like herring & tuna are high in polyunsaturated fats
- Researchers think those can help you fight depression
- One type of these fats, called omega-3 fatty acids, may help brain cells use chemicals that
can affect your mood - A few small studies show that people who weren’t depressed had higher levels of omega-3s than those with the mood disorder
MILK
- It’s a good source of Vitamin D
- If you have very low levels of this nutrient in your body, that can sometimes cause depression
One Norwegian study found that people who took a vitamin D supplement were less depressed a year later than those who didn’t
If you don’t like milk add enriched cereals, juices & canned fish to your diet
ADDITIONAL FOODS THAT HELP WITH DEPRESSION
- Dairy products: yogurt, cheese
- Protein foods: beef, eggs
- Soy products: tofu, soy milk, soybeans
- Legumes: beans, lentils, chickpeas
- Whole Grains: oats, brown rice, wheat, wheat germ
- Nuts & seeds: hazelnuts, peanuts, almonds, sunflower seeds, sesame seeds, pumpkin seeds
- Fruit: mangos, dates, bananas
- Vegetables: beets, kelp, spirulina, potato skins
- Cocoa: dry powder, dutch coco, chocolate
BE CAREFUL
ALCOHOL
- Alcohol might seem like just the thing to take the edge off your worries or make you feel
more social - Most of the time, it’s best if you drink wine, beer & mixed drinks only in moderation
- You might feel better in the moment, but heavy drinking can make depression symptoms
worse over time, because alcohol makes your brain less active - It also can make anti-depressant medications less effective
JUNK FOOD
- Junk food may be fast & filling, but these processed foods can be bad news for your mood
- Scientists have studied how diets high in sugar, simple carbohydrates & fatty foods affect
how you feel
1. Some have found a link between these unhealthy eats & depression
2. The best thing to do is have a well-balanced diet with plenty of fruits, vegetables,
whole grains & lean protein
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You need to consult your doctor
if you have severe signs of depression
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Health Directory | Mid-Life Depression Triggers & Solutions | Signs Of Depression
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