12 types of foods can improve your mood
We always care about our physical health, more than our psychological and mental health, although there is a close link between the two, and for this, we must ensure that the foods we eat are beneficial and balanced because most people do not realize that nutrition and depression are often linked to each other, nutrition can It plays a major role in reducing the severity and duration of depression.
Studies have shown that nutrients such as carbohydrates, protein, omega-3 fatty acids, vitamins, calcium, chromium, iodine, iron, selenium, and zinc can reduce the incidence of depression and other mental illnesses. Make some small changes in your diet by Incorporating these foods to help fight depression, which in turn will help elevate your mood instantly.
Some foods that help fight depression:
1. The fish.
Fish such as mackerel, salmon, tuna, sardines, and salmon are excellent sources of omega-3 fatty acids, which play an important role in the proper functioning of the brain. A study published in the Journal of Epidemiology and Community Health found that eating more fish can reduce the risk of depression.
2. Fruits are rich in vitamins and minerals.
Vitamins like folate, B vitamins, vitamin D, and selenium can help lower your risk of depression and can improve your mood. Eat fruits, such as apples, bananas, grapefruit, berries, and citrus fruits regularly.
3. Vegetables.
Just as fruits are vital for reducing the risk of depression, vegetables are just as important. Increase your consumption of greens such as kale and spinach, as they are rich in folate, iron, B vitamins, and other essential nutrients.
4. Nuts.
Like walnuts, cashews and hazelnuts are rich in omega-3 fatty acids. Antioxidants such as polyphenols are known to support overall brain health. Of all the nuts, walnuts are the best for reducing the risk of depression and improving mood because they contain many compounds. Neuroprotective such as folic acid, vitamin E, and other antioxidants.
5. The seeds.
They are a great source of omega-3 fatty acids, selenium, iron, and zinc, which can help improve your mood and lower your risk of depression. Consume seeds like flaxseed and fenugreek to boost your mental health.
6. Legumes.
It is high in carbohydrates and protein. Carbohydrates increase the production of chemicals in the brain, such as serotonin and tryptophan, which improve mood and increase energy levels at the same time. On the other hand, protein consists of amino acids, which have a positive effect on Brain performance and mental health.
7. Dark chocolate.
According to a study, eating dark chocolate may have a positive effect on your mood and relieve symptoms of depression.
8. Fermented foods.
Fermented foods like yogurt and sauerkraut are great sources of probiotics that play an important role in improving mood and helping fight depression. Probiotics are responsible for producing feel-good neurotransmitters apart from maintaining healthy gut bacteria.
9. Avocado
Avocados are rich in omega-3 fatty acids and B vitamins, which help reduce inflammation in the brain and regulate neurotransmitters in the brain. Consuming avocados will help the brain perform optimally and respond positively to stress.
10. Eggs.
It contains many vitamins, such as zinc and vitamin B, which can help overcome depression, and studies have shown that vitamin D and zinc deficiencies are linked to depression.
11. Turmeric
Curcumin, the active ingredient in turmeric, is known to have powerful anti-inflammatory and antioxidant properties. A study published in the Journal of the American Medical Directors Association found that curcumin is effective in relieving symptoms of depression.
12. Honey.
It is known to have health benefits, and one of the most important health benefits is its ability to reduce depression and anxiety. A study found that honey has memory-enhancing effects and helps reduce symptoms of depression.
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