There are a lot of studies that are trying to help beat depression, and some studies suggest that the food that you eat can help you beat this mental illness. There are foods that have "mood boosters" that could release certain chemicals in the body to make a person that has depression feel a lot better. One of these are carbohydrates.
Carbohydrates are linked to the mood-boosting brain chemical, serotonin. Although it is still not 100% guaranteed, but carb cravings sometimes may be related to low serotonin.
It is important to choose your carbs wisely.You should limit foods with sugar and go for smart or complex carbs like whole grains instead of the simple carbs like cookies, chocolates and cakes. Fruits, vegetables, and legumes are also known to have healthy carbs and fiber.
Foods like chicken, tuna and turkney are known to have amino acid called tryptophan, which may help you make serotonin. It is best to eat foods with protein every day especially if you need to boost your energy and clear your mind.
Good sources of healthy proteins include lean beef, beans and peas, fish, milk, low-fat cheese, soy products, poultry and yogurt.
A Spanish study, using records from 4,211 men and 5,459 women, found that rates of depression tended to rise in men, especially those who smoke, as they got less folate. The same thing happened for women, especially those who smoked or didn't exercise, but when they got less vitamin B12.
This wasn't the first study to find a link between these vitamins and depression. But experts are still not sure if the poor nutrient level can lead to depression or if depression can lead to people eating poorly.
Whatever the case is, you can get both of these B vitamins from foods in a Mediterranean diet. Nuts, legumes, fruts and dark, green vegetables have folate. Vitamin B12 can be found in all lean and low-fat animal products, such as fish and low-fat dairy products.
Vitamin D is another vitamin that is needed by someone with depression. Vitamin D receptors are located throughout the body, including your brain.
A 2010 national study found that depression is higher in people with low levels of vitamin D. In another study, researchers from the University of Toronto noticed that people who had depression, particularly those with seasonal affective disorder, tended to get better when the amount of vitamin D in their bodies went up.
Researchers don't know how much vitamin D is ideal, although too much can cause problems with calcium levels and how well your kidneys work.
People who are obese may be more likely to become depressed. And, according to several studies, people who are depressed are more likely to become obese. Health professionals believe that it may be the result of changes in your immune system and hormones that come with depression.
Fortunately, a nutritious diet including the foods above will help you get to and stay at a healthy weight. If you're having a hard time, talk with a professional.
Many people who are depressed also have problems with alcohol, cigarettes or drugs. Not only can they interfere with your motivation, sleep and mood, they can also lessen the effectiveness of your medications.
Drinks and foods with caffeine can trigger anxiety and make it difficult to sleep at night. Cutting back or stopping caffeine afternoon each day may help you get a better night's sleep.
