Foods that fight depression.. know them

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date of publication:
August 25, 2021 8:37 GMT

Update date: August 25, 2021 9:20 GMT

Your diet can do more than you think to help lift your spirits, according to the US medical website WebMed.

The site listed these foods as a way to fight depression:

the milk

It is a good source of vitamin D, so if you have very low levels of this nutrient in your body, it can sometimes cause depression.

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One Norwegian study found that people who took vitamin D supplements were less depressed a year later than those who did not.

And if you don’t like milk, try increasing vitamin D in your diet with fortified cereals and juices and canned fish.

Turkey

The meat of this bird contains the protein tryptophan, which the body uses to make serotonin, and researchers say that this is a chemical in the brain that plays a major role in the occurrence of depression.

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In fact, some antidepressants work by targeting the way your brain uses serotonin, and you can get the same mood-boosting effect from chicken and soy.

brazil nut

This snack is rich in selenium; This helps protect your body from harmful small molecules called free radicals.

One study found that young adults who did not have enough of these nutrients in their diets were more likely to develop depression.

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And just one Brazil nut contains about half of your daily mineral needs, so be sure to limit how many you eat.

Other foods that contain this mineral include brown rice, lean beef, sunflower seeds, and seafood.

carrots

Carrots are full of beta-carotene, which you can also get from pumpkin, spinach, sweet potatoes, and cantaloupe.

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Studies have linked this nutrient to lower levels of depression, but there isn’t enough evidence to say it can prevent the disorder, but it can’t hurt to get more in your diet.

Clams and mussels

This favorite seafood is a good source of vitamin B-12, as some studies say that people with low levels of the vitamin are more likely to develop depression.

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A deficiency may be causing the drop in a substance called s-adenosylmethionine, which your brain needs to process other chemicals that affect your mood.

And if you’re looking for other vitamin B-12 foods, try lean beef, milk, and eggs.

coffee

A dose of caffeine can be a jump-start to help you feel more motivated, but if you’re suffering from postpartum depression or panic, some studies suggest it may make symptoms worse.

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Other researchers say that a cup of coffee can reduce your risk of depression.

leafy vegetables

It’s full of folic acid, which your brain cells need to function well, and which may help protect against depression.

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Food manufacturers in the United States add this vitamin, also known as B9, to enriched grains such as pasta and rice, and you can also get it from lentils, beans and asparagus.

Salmon

Salmon and other fish, such as herring and tuna, are all rich in polyunsaturated fats, and researchers believe that these types can help you fight depression.

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One type of these fats, called omega-3 fatty acids, may help your brain cells use chemicals that can affect your mood.

Some small studies show that people who did not suffer from depression had higher levels of omega-3s than those without a mood disorder.

Alcohol Warning

It may seem like just the thing to get rid of your fears, or make you feel more social, but most of the time, it’s best to drink only in moderation.

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You may feel better in the moment, but heavy drinking can make depression symptoms worse over time, because alcohol makes your brain less active and can make antidepressant medications less effective.

Fast food and depression

They may be quick and filling, but these processed foods can be bad news for your mood.

Scientists have studied how diets high in sugar, simple carbohydrates and fatty foods affect how you feel, and many have found a link between this unhealthy eating and depression, and that your best bet is a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein. .





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