With the growing awareness of the adverse effects of stress, depression, and anxiety, the interest in staying fit is increasing among men and women. We will discuss foods that help reduce anxiety and depression in this article.
The term depression can be interpreted as feeling sad, unhappy, miserable and generally blue. Several factors are responsible for enhancing the chance of depression such as medications, sadness or grief, sexual or physical abuse, genetics, conflict, family problems, personality, loneliness, use of alcohol and drugs.
But relaxing exercises such as tai chi and meditation can help a lot in enhancing mood and relieving stress. The harmful effects of depression on health are several. Down there is a negative effect of depression.
- Lack of concentration
- Insomnia and sleeping disorder
- Weight loss or gain
- Feelings of hopelessness and irritability
- Memory loss
Foods That Help In Preventing Depression
Here is some Indian food that helps in boosting mood. And helps us to get rid of depression in some way
It is a component found in turmeric. Curcumin increases serotonin and dopamine levels in the body. It is said it is as effective as an antidepressant.
Studies show, curcumin supplement if combined with antidepressants works best. You can add turmeric in food or mix with milk and drink daily.
Saffron is a little known as a natural antidepressant. It increases the effectiveness of serotonin hormone. Better the quality of saffron, better is the action of depression
Omega 3 fatty acids enhance brain function. It balances the hormone levels and its release. Omega 3 supplements reduce depression.
Consuming on omega 3 fishes like tuna, salmon, mackerel, herring, etc 3-4 times a week will have a beneficial effect. With minimum consumption f fish an omega3 supplement is advisable.
Sweet potatoes are rich in tryptophan. They regularize blood sugar levels and are high I vitamin B6 too. It acts as a natural anti-depressant. It is one of the best food that you can include in diet for depression
Avocados are high in vitamin B and folate which are related to reducing stress levels and anxiety. Daily consumption of 1 serving of avocado is helpful.
Black, oolong and green tea help elevate mood and also aid in fighting depression. The presence of amino acid and caffeine in these teas helps improve focus and attention. Caffeine in these teas helps improve focus and attention. Caffeine acts by stimulating the nervous system and also acts as a mild antidepressant by enhancing the production of various ‘ feel good ‘ neurotransmitters in the brain, like noradrenaline, serotonin, and dopamine.
Green tea is called a ‘wonder herb’ because it has various health benefits. The presence of potent antioxidants like polyphenols helps reduce free radicals. It reduces the chance of cancer and prohibits the formation of tumors. Green tea is beneficial to our health because it lowers cholesterol and triglyceride levels. Tea especially green tea strengthens our immune system and also helps fight against tooth decay.
Foods high in protein always include coconut, which is also a great source of vitamins, minerals, potassium, fiber, saturated fats, caprylic acid and vitamin E. Being low in sodium and high in potassium, coconut reduces the levels of high blood pressure and lowers the chance of stroke and heart attack.
It is a rich source of tryptophan which aids in the reduction of depression and also elevates the mood. Various other sources of tryptophan include bananas, pumpkin seeds, and mustard greens.
A perfect anti-depression diet should include bananas. They are a great source of nutrients such as vitamin A, C and E, natural oils, carbohydrates, potassium, zinc and iron, and magnesium.
Magnesium plays a pivotal role in protecting the body’s health. It stimulates the protection of serotonin that initiates our happiness and elevates the mood.
Various other sources of magnesium include whole grains, vegetables, legumes, nuts, seeds, meats, coffee, and chocolate. Magnesium prevents cancer, kidney disease, and Crohn’s disease.
Tomatoes are known as a good source of folic acid and alpha-lipoic acid. Both of which are good for fighting depression. Many studies show that elevated incidence of folate deficiency in patients with depression. In most of the studies, about one-third of depression patients were deficient in folate.
Folic acid can prevent an excess of homocysteine- which restricts the production of important neurotransmitters like serotonin, dopamine, and norepinephrine- from forming in the body. It helps the body convert glucose into energy. And therefore stabilizes mood.
Eating a high fiber diet promotes a healthy digestive tract, but it may also make you less prone to depression. The research suggested that depression develops as a result of inflammation in the brain. that triggers altered neurotransmitters and impaired brain functioning.
All beans ranging from black beans to chickpeas are good soluble fiber sources. Other good sources include peas, lentils, fruits, and vegetables, so make sure to eat this food everyday for an added fiber boost.
10 Foods That Help Reduce Anxiety And Depression
Below are the foods that help reduce anxiety and depression.
- Fish oil:
- Sweet potatoes:
The Bottom Line
Sure, a bowl of ice cream may provide a little comfort after a long workday, but are there any foods that may benefit the brain long-term??
The relationship between food and long-term mental health has largely been a foreign concept. However, growing research suggests that certain foods and nutrients. It plays a much bigger role than we ever thought, particularly when it comes to depression.
While no food will magically cure depression, eating a healthier diet full of these foods may help improve physical and mental function. If you believe you have depression.you are struggling with your mental health, visit your doctors to find a treatment plan that is right for you.