Diet is a very vital component when it comes to mental health. Diet and depression both are closely related to one another. Many studies have discovered that those who consume poor quality foods such as burgers, pasta, sugary foods, chips, chocolates, processed meat, fried food, sweet desserts, high-fat dairy items and refined cereals are more likely to get affected with depression symptoms.
On the other hand, the people who consume a healthy diet which is rich in green leafy veggies, fruits and fish are less likely to get depressed. It is important for all to remember that quality matters more over quantity. This is especially true when it comes to what we consume; quality is very important, very!
Hence, below mentioned are foods which you should include in your diet to help reduce the symptoms of depression and have a positive effect in your day-to-day life:
- Green vegetables:
Dark, green leafy vegetables such as spinach, lettuce, mustard greens, watercress, broccoli, etc. are all good for reducing or treating depression. Such vegetables are a rich source of water-soluble B vitamin and folate. Low levels of folate have been associated with depressive symptoms.
- Brand healthy fats:
Some people think that including fat in the diet can produce a negative effect on the body. However, it is important to differentiate between healthy and unhealthy fat sources. Healthy fats are found in eggs, nuts, olive oil, avocados, cheese, fish and whole grains which are important for brain health and also play a major role to prevent depressive disorders.
Chicken, turkey, salmon, etc. are all rich sources of protein which can help to stabilize the blood sugar levels and to maintain the well-balanced mood. Additionally, chicken and turkey breast are also known to provide high levels of tryptophan.
One should include healthy seeds in their diet such as chia seeds, flax seeds when fighting with depression. In addition to this, these two seeds are also a great source of omega-3 fats. Besides these two types of seeds, you can also include squash or pumpkin seeds to improve your overall health.
Researchers say that one single banana comprises around 22 per cent vitamin B6, high levels of potassium as well as low levels of serotonin which are associated with depression directly.
Besides these healthy foods, below mentioned are a few common foods which one should avoid:
- Refined grains.
Although there is no proved fixed diet that one can follow for depression but by including a few healthy foods can certainly help to avoid its symptoms or even prevent it.