THE 7 BEST FOODS AGAINST DEPRESSION - GEOGRAFÍA - 2024

In this article I will show you a list of foods against depression so that you can start changing your diet and improving your mood. Logically, there is no specific food that fights depression by itself, at least there are no scientific studies to confirm it. That is, simply by eating a food you will not magically cure yourself of depression.

However, a healthy diet based on certain foods and avoiding others if it can complement a good treatment against depression. In addition to diet, you will have to take care of other aspects, since there are many factors that contribute to the development of depression, from genetic to environmental.

Below I discuss the diet that you can follow and finally the specific foods that can help the most.

What foods can help you recover from depression?

1-Foods rich in antioxidants

Free radicals are molecules that our body produces during its normal functions and that contribute to aging.

Antioxidants, such as vitamin C, E or beta-carotene, fight these free radicals, thus slowing down aging.

Several studies have shown that the brain is particularly prone to free radical damage, therefore it is important to reduce its effects by eating foods with high levels of antioxidants:

• Vitamin C: broccoli, grapefruit, peppers, kiwi, orange, strawberries, tomatoes, blueberries…
• Vitamin E: nuts, vegetable oils, wheat germ, olive oil…
• Beta carotene: broccoli, carrot, cabbage, peach, spinach, pumpkin, melon…

2-Nutrient-rich foods

Nutrients help repair cells and the growth and well-being of the body.

Vitamins, carbohydrates, minerals, proteins and even fats are necessary. A deficiency of any of these nutrients can lead to the malfunction of the body and therefore to disease.

3-Carbohydrates

The decrease in carbohydrates could cause a decrease in serotonin.

Avoid simple carbohydrates (pastries, white sugar, cakes) and take complex carbohydrates (vegetables, fruits, legumes, legumes, cereals).

4-High protein foods

Protein-rich foods like turkey, tuna, or turkey are high in the amino acid ritosin, which can boost brain levels of dopamine and norepinephrine, neurotransmitters that keep you alert and focused.

Turkey in particular has high levels of tryptophan. This amino acid stimulates the production of resotonin, a neurotransmitter, the shortage of which causes depression.

• Other sources of protein: milk, poultry, soy products, yogurt, beans, peas…

5-Foods rich in vitamin D

A 2010 study indicated that the likelihood of depression is higher in people who are deficient in vitamin D.

In another study from the University of Toronto, it was shown that people who had depression improved as their vitamin D levels increased.

• Foods rich in vitamin D: salmon, sardines, eggs, cereals, oysters, soy milk, dairy products…

6-Foods rich in selenium

Selenium is a mineral whose deficiency worsens mood, although its excessive consumption in supplements can become toxic.

• Foods rich in selenium: beans, dairy products, turkey, oysters, clams, sardines, brown rice, oatmeal…

7-Foods included in the Mediterranean diet

A 2013 study indicated that a diet rich in folic acid, vegetables, fruits, berries, whole grains, and low-fat cheese protected against depression.

The Mediterranean diet, characterized by a wide variety of foods -meats, vegetables, fruits and vegetables- is ideal, since it contains the foods indicated previously, plus fish, rich in omega 3 and proteins.

In particular, folic acid has been inversely related to depression in other studies. That is, high levels of folic acid reduce depression.

8-Particular foods

Walnuts

When taken in moderation, walnuts are a good source of monounsaturated fats and plant proteins.

They are rich in omega 3 fatty acids, which improve brain activity.

Fish with omega-3

Fish such as tuna or salmon are high in omega-3 fatty acids, which improve brain activity, circulation and reduce inflammation, in turn reducing the chances of cardiovascular disease.

Green Tea

This tea is a great source of antioxidant and its properties to fight depression reside in an amino acid called theanine, which has anti-stress properties.

Turmeric

This spicy spice is commonly found in Indian and Asian dishes and is beneficial for enhancing mood as well as other benefits.

Dark chocolate

Dark chocolate stimulates the release of serotonin. It is recommended to take in small quantities because it is very high in calories.