Diet and Depression

 

Depression is a common sickness around the world, and it is the second leading cause of death in youngsters between 15-29 year age group. Depression affects many people it can be cured by medical treatments and counselling can often help relieve symptoms but a healthful diet can also boost a person's well-being. Diet is such an important part of mental health that it has inspired an entire field of medicine called nutritional psychiatry, this field of medicine has studied that whatever we eat it matters for every aspect of our health but especially our mental health and it also explores the outcome of nutritional changes on mental health. Inflammation in the brain is considered to be a major cause of mental health illnesses and this inflammation can also come from a long period of poor eating. Healthy eating can protect against this inflammation and can even improve our ability to gain new information, reason with people, remember things, and pay attention to one.

 

Important antioxidants and the foods

Beta carotene which is mostly found in apricots, broccoli, carrots, collards, peaches, pumpkins, spinach and sweet potatoes is considered as a very important antioxidant for mental health. Vitamin C is also considered as a good antioxidant and is mostly found in lemons limes, blueberries, broccoli, grapefruit, kiwis, oranges, peppers, strawberries tomatoes. Vitamin E is also good for mental health and is found in nuts and seeds vegetable oils vegemite oil, kiwis and avocados.

Carbohydrates

Carbohydrates are connected to the mood elevating brain chemical. Serotonin experts aren't sure but carbohydrate cravings may be related to low serotonin activity and according to a study conducted by Columbia medical center a diet high in refined carbohydrates may lead to an increased risk for new onset depression in postmenopausal women so pick your carbohydrates wisely. Limit sugary foods and go for smart or complex carbohydrates such as whole grains and legumes rather than simple carbs such as white bread rice cakes and cookies fruits and vegetables like, sweet potatoes, peas, broccoli and oats also contain healthy carbohydrates and fiber amino acids which are the building blocks of protein that play an important role in the production of neurotransmitters.

 

Neurotransmitters

Neurotransmitters are the chemicals that allow our brain cells to communicate with each other and with the rest of the body. The two neurotransmitters that are infected by your protein intake are dopamine and serotonin which are the most important neurotransmitters that control our mood and behavior. Let’s take an example, when you eat a piece of chicken your body breaks down the protein and synthesizes the amino acid to produce dopamine. Increased levels of serotonin are linked with improved mood and brain cognition while lower levels are associated with depression.

 

Protein rich foods

Try to eat protein rich foods several times a day especially when you need to clear your mind and boost your energy. You can find healthy proteins in beans, peas, lean beef, low fat cheese, fish, milk, poultry, soy products, and yogurt. Vitamin B-12 and other B vitamins play an important role in producing brain chemicals that affect mood and other brain functions. Low levels of vitamin B-12 and other B vitamins such as vitamin B-6 can link to depression.