To combat the symptoms of depression and promote quality of life, it is important that people have a diet rich in foods that promote the production of serotonin and dopamine, which are substances responsible for the sensation of pleasure and well-being in the body. Thus, some of the foods that can be included in everyday life are eggs, fish, bananas, flaxseeds and dark chocolate, for example.
Depression is a disease of the nervous system characterized mainly by loss of energy and constant tiredness, and is treated through consultation with a psychiatrist and psychologist, however, food also helps to make the person feel better and more cheerful. See how to identify the symptoms of depression.
Foods that fight depression
The foods that should be consumed to combat depression are rich in nutrients that help increase serotonin levels circulating in the blood, promoting a feeling of well-being and improving mood. Therefore, some of the nutrients and foods that should be included in your daily diet are:
- Tryptophan and omega-3which can be found in meat, fish, seafood, eggs, nuts, peanuts, peas, cauliflower, bananas, chickpeas, avocados, oats, dark chocolate;
- Calciumpresent in milk and dairy products;
- Magnesiumwhich can be found in chocolate, chestnuts, almonds, pumpkin seeds, brown rice, wheat germ, oats, avocado and banana;
- Complex B vitaminswhich is present in spinach, kale, milk and dairy products, liver, chicken, plums and watermelon;
- Vitamin Cpresent in acerola, guava, pineapple, orange, lemon, tangerine, blackberry, raspberry.
- Fibras, such as those present in fruits, vegetables and seeds such as chia, linseed and sesame.
To obtain results in improving mood, these foods should be consumed daily at every meal, and are also important for losing weight and improving intestinal transit.
See more tips on foods that help fight depression in the video below:
How intestinal flora improves mood
Having healthy intestinal flora is also essential for preventing depression and improving mood, as the good bacteria that live in the intestine produce and store more than half of the serotonin available in the body, the hormone that is responsible for good mood.
Therefore, it is necessary to have a healthy and balanced intestinal flora to prevent and help control depression and anxiety. Some of the good bacteria in the intestine are present in natural yogurt and kefir, for example, and feed mainly on fiber, found in whole foods such as oats, wholemeal bread and flaxseed, while the bad bacteria consume more sugar and white flour.
What not to consume
It is important to avoid foods that increase mood swings, such as alcoholic beverages, fast food, soft drinks and foods rich in fats and sugars, such as fried foods, sweets and desserts, because these foods cause sudden changes in blood sugar levels, leading to changes in the production of hormones in the body and increased weight, factors that increase the chances of having and worsening depression.
Menu to combat depression
The following table provides an example of a 3-day menu to combat depression:
How should the treatment be
Treatment for depression must be carried out in accordance with the guidance of a psychologist or psychiatrist, and in some cases it may be necessary to use medication. Furthermore, it is important that people talk and go out with friends and family, avoid hiding their problems, eat a diet rich in tryptophan, practice physical activity regularly and attend therapy sessions.
Furthermore, it is important to remember that depression is a serious illness and that family support is essential to overcoming this problem. Taking appropriate treatment without giving up care is essential for curing depression. See more tips on how to get out of depression.
Learn more about depression and what to do in the following video:
