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Foods to fight depression and anxiety

Foods to fight depression and anxiety

The foods and nutrients we eat are essential when it comes to keeping the brain and body healthy and functional - so we have to make sure we get the right balance. If we do not, as a result, our health and productivity may begin to decrease.
The food we eat will not only affect our body, it can also have a profound impact on our mental health. We all know the physical dangers of getting fed up with cheeseburgers, but did you know that they also have an impact on our mood?
According to Jerome Sarris - researcher at the University of Melbourne - a healthy diet is vital to keep our mind functioning at a healthy level. He argues that depression and other mental illnesses can be directly related to poor diet and nutrient deficiencies.
Clinical studies - along with Jerome's research - show that certain nutrients (taken together with medicinal supplements) can have a significant beneficial effect on mental health disorders.
Nutrients such as omega-3 fatty acids, zinc, magnesium, vitamin D and B, as well as amino acids, antioxidants and plant-based macrobiotics - derived from fermented foods - are natural drivers that work to improve brain health, calm down anxiety and protect against attacks of depression.
While these nutrients help improve brain function and mood, we cannot rely solely on these foods for the treatment of mental health problems. However, Jerome's research confirms that it can certainly have a beneficial impact when it comes to keeping the mind and brain functioning in balance.
Sticking to a diet of unprocessed foods along with the help of seven key nutrients could potentially be the key to keeping your mind happy and healthy, leaving anxiety and depression firmly closed behind a locked door.

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The foods and nutrients we eat are essential when it comes to keeping the brain and body healthy and functional - so we have to make sure we get the right balance. If we do not, as a result, our health and productivity may begin to decrease.
The food we eat will not only affect our body, it can also have a profound impact on our mental health. We all know the physical dangers of getting fed up with cheeseburgers, but did you know that they also have an impact on our mood?
According to Jerome Sarris - researcher at the University of Melbourne - a healthy diet is vital to keep our mind functioning at a healthy level. He argues that depression and other mental illnesses can be directly related to poor diet and nutrient deficiencies.

1. Omega-3

Omega-3 fatty acids play a fundamental role in maintaining healthy brain function. They not only reduce the risk of heart disease, they also help control moods, depressive outbreaks, bipolar and post-traumatic stress.

Where do you find Omega-3s? Sardines, anchovies, mackerel and salted, nuts, seeds and oysters.

2. Vitamin B

B vitamins play a fundamental role in the production of chemicals that affect mood and other brain functions.

Vitamin B complex and folic acid have been linked to an improvement against depression, so maintaining their levels could be key to improving mood. Foods like Unprocessed meats, eggs, cheeses, dairy, whole grains and nuts are rich in vitamin B.

3. Amino acids

Amino acids work to increase dopamine and serotonin in the brain - chemicals that help maintain mood balance. Boosting these levels can work wonders if you are sad. Amino acids are usually found in any source of proteins that are generally Meats, seafood, eggs, nuts and legumes.

4. Minerals

Minerals such as zinc, magnesium and iron keep our immune system healthy and also help activate neurological functions. Raising your levels will help fight a depressive mood and anxiety, while helping the immune system protect the body against disease.

You can get the necessary minerals in lean meats, oysters, whole grains, pumpkin seeds and nuts, All of these are rich in zinc. Magnesium is found mainly in nuts, legumes, whole grains and green leafy vegetables. To raise iron levels: Raw meats, chicken liver, clams, sunflower seeds, nuts, beans, whole grains, green leafy vegetables such as spinach, dark chocolate and tofu.

5. Vitamin D

You can easily raise vitamin D levels by just going outside and sunbathing. But for the days when there is little sun, complete the diet with blue fish, mushrooms - with UVB exposure -, milk, eggs, pork, orange juice and tofu.

6. Vegetable antioxidants

High levels of antioxidants in the diet can help restore cells from free radical damage. But they can also affect mood, so increasing these levels naturally could help fight depression. Include these foods to the diet Grapes, blueberries, red berries, nuts, dark green vegetables, tea, whole grains, beans and fish.

7. Macrobiotics

Some studies have shown the relationship between bacteria in our intestines and neuronal health, so keeping your stomach full of healthy probiotics can be a simple way to help treat depression and anxiety. Be sure to supplement the diet with fermented foods, including tempeh, sauerkraut, kefir and yogurt, as well as foods rich in macrobiotics such as Quinoa, oats, rye, spelled, tubers, green leafy vegetables, beans and nuts.

Via: Prima