Depression food is a diet that most of us eat everyday on the run. It’s a quick, easy way to say you grabbed a bite to eat.
Let’s face it…who doesn’t like an oversized soda and bag of Mc Donald french fries to munch on down the road. However eating depression food and eating poorly affects the brain among other things.
If you often experience mood swings, highs and lows and a lack of control, looking into changing your eating habits is not a bad idea. A balanced diet of fish, nuts and molasses, good nutrition and taking supplements can greatly benefit your mental health.
Hence the famous quote from Hippocrates: ‘Let your food be your medicine and your medicine your food’.
Foods That Trigger Depression
Avoiding depression foods that contributes to highs and lows is easy enough to do, especially If you are feeling out of sorts or a bit crazy. It may be that you are heading towards a mild case of depression.
- High fructose corn syrup reacts negatively with serotonin (the happy hormone). Excessive amounts in the body decrease energy and can cause mood swings.
- High Sodium Foods is found in most “fat-free” foods”, containing extra amounts of sodium that causes bloating and lifelessness, plus it throws off our neurological system.
- The American Heart Association recommends 1,500 mg or less per day.
- 5 Tips to reduce sodium intake
- Artificial Sweeteners lower serotonin levels causing depression to set in. It also causes cravings for sweets and carbohydrates and is a sure path to weight issues.
- Fluoride in water can cause constipation and cause depression.
- Alcohol is a depressant, that’s all there is to. Excessive drinking leads to depression, so drink in moderation
Change Depression Food For Brain Food
Grandma was right – fish is brain food. Researchers have found that combating depression food with a diet of good fats and vitamins helps keep the brain healthy.
- Omega–3 fatty acids and foods high in a substance called uridine reduced the symptoms of depression.
- Fish, flax-seed and walnuts are the best dietary sources of the omega-3 fats. It’s best to take a high quality, pure omega-3 fatty acid supplements – three or more grams daily, with food.
- B vitamins like B1, B3, B6, B9 and B12 can directly affect important brain chemicals, such as serotonin, norepinephrine and dopamine. The B vitamins are necessary for a healthy nervous system. Most B vitamins cannot be stored in the body for long, and need to be replenished every day. It is best to take a high-quality multivitamin containing the full spectrum of B vitamins three times daily with each meal.
- Good foods sources include: whole grains, green vegetables, lean organic meat, eggs, nuts, seeds, yeast extract, lentils and other pulses.
- Vitamin C reduces the levels of stress hormones in the blood and helps to maintain a strong immune system. Experts believe that people under chronic stress require this nutrient in much greater quantities than the recommended daily allowance. Like the B-complex vitamins, vitamin C cannot be stored in the body.
- Foods rich in vitamin C include guava, cherries, citrus fruits (oranges, lemons, limes and grapefruit) and berry fruits such as, blueberries, strawberries and cranberries. Cantaloupe melon and kiwi fruit as well as vegetables like broccoli, cabbage, peppers and tomatoes are also good sources of the vitamin.
- Magnesium is an important anti-stress mineral as it relaxes both nerves and muscles and is lost in larger amounts from your urine when you’re under stress. Magnesium is found in whole grain cereals, nuts, pulses, sesame seeds, dried figs and green vegetables green juices, spring water and soaking in Epsom salts baths.
- Calcium, like magnesium, is also needed in greater amounts during times of stress. Choose low-fat sources of calcium such as soy milk, low-fat yoghurt and cheese, leafy green vegetables and fish.
- Zinc is essential for boosting the immune system and fighting infections. It is found in oysters, red meat, nuts, sunflower seeds, egg yolks, dairy produce and wheat germ.
- Uridine is a health-enhancing substance found in molasses, walnuts and many other foods. It has a crucial influence on the nervous system, improves the energy levels in the brain and can help prevent depression.