7 Foods to Fight Depression
When you're struggling with anxiety and depressive symptoms, maintaining a good eating habits can be challenging; this is the time when many people will reach for the comfort foods that are high in refined processed sugar, refined carbohydrates, and fats. These foods with contribute to fatigue, further aggravate poor mood and cause irregular blood sugar levels, this will then increase your cravings for more junk food and you will be more likely to reach for quick pick-me-up foods and the pattern continues. Eating well shouldn't be complicated, and it shouldn't be stressful. So your next trip to super market, may be mix it up a little and try something new from this list. If you want to improve your health, you need to eat more whole foods, as much as you can.
Science has recently proven that eating healthy foods for six months can recondition the brain to crave healthier options. And research has shown that when you eat less fat, less salt, or especially less sugar, you need a whole lot of less to feel satisfied.
It's been known that our eating habits can have a dramatic effect on our over all health. A recent study by European Journal of Clinical Nutrition found that intake of fruits and vegetables was associated with fewer depressive symptoms. Whole food rich diet enhances over all well-being.
Here is a list of 10 foods that I eat everyday to keep my mood uplifted and kick the anxiety & depression forever. These foods have nutrition that fights off the inflammation in your brain which leads to Depression & Anxiety.
Bananas are an effective prebiotic , enhancing the body's ability to absorb calcium, and they increase dopamine, norepinephrine and serotonin-brain chemicals that counter depression.
Walnuts & Sardines ( Omega-3 Fatty Acids)
High intake of omega-3 can lower incident of depression. The membranes that surround brain cells contain significant amounts of fatty acids. When more of these fats consist of Omega-3, the membranes become more flexible and porous-important for absorbing nutrients and receiving/transmitting chemical signals, important in boosting mood. I have fish at least twice a week, & walnuts everyday.
High level of inflammation in the body are linked with depression. All Berries are nutritious, Strawberries, Blackberries, & Blueberries. These contain a high amount of polyphenols, which have powerful anti-inflamatory effects that help our bodies recover. I love them in my smoothies, and in my breakfast oatmeal bowl.
Spinach, kale, Swiss chard
These bad boys are my favorite. I can have them in my smoothies, or juice them up. These amazing nutritious food are packed with so much goodness like tryptophan and folate. Serotonin is a neurotransmitter that floats around our brain and helps us feel happy. The tryptophan found in spinach helps increase our levels of serotonin, so we switch our moods.
Avocado is a rich Superfood with some amazing benefits. This super food is known for its healthy fat quality but it also helps with fighting depression. It contains tryptophan, folate, and Omega-3. Omega-3 combats inflammation in the brain and it also helps regulate our brain's neurotransmitters. I eat these almost everyday with green.
Eat a "A Happy Diet" - Mediterranean Type
Mediterranean diet rich in fruits, vegetables, legumes, nuts, olive oil, fish, and whole grains, enhances the function of the endothelium (the blood vessels' inner lining), which is needed to support the brain-cell development that helps prevent depression.
The best new about fighting depression is that you can have Dark Chocolate, this delicious mouth-watering bite as an antidepressant. Dark Chocolate is rich in pure cocoa which is proven to help produce endorphins ad raise serotonin levels, all of which evoke feelings of happiness.