Food affects our mood in a variety of ways. And there are more and more studies that diet can fight, prevent or at least reduce the risk of depression. Various studies in recent years have examined the relationship between the risk of depression and diet. The following foods could help you to prevent depression.
Thanks to its nutrients potassium and tryptophan, the fruit has a mood-enhancing effect and prevents depression. Because especially the amino acid tryptophan helps to form the “happiness hormone” serotonin. As an alternative: Pineapples and plums also contain plenty of tryptophan.
Avocado is not only a popular vegetable among millennials, but also contains a lot of vitamin D. This vital substance is important for bone health, but also influences the production of good mood hormones. Researchers suspect that it promotes the build-up of important neurotransmitters in the brain and keeps them in balance. The mix of unsaturated fatty acids, tryptophan, vitamin B6 and folic acid stimulates the formation of serotonin particularly strongly. Cut a ripe avocado into the salad or into slices on bread.
The omega-3 fatty acids and vitamins B6 and B12 make the fish act like a natural antidepressant. Linseed oil and walnuts are also good sources of omega-3 fatty acids
A recent theory about the influence of diet on the psyche states that it works via the nerve network in the digestive tract: Ultimately, intestinal bacteria are responsible for our mood and a healthy intestinal flora is important for well-being. In particular, probiotic foods such as yogurt support the intestinal flora.
The tuber contains a lot of folic acid, which counteracts tiredness, insomnia and depression – the production of serotonin is stimulated. Also plenty of folic acid and other lightening B vitamins spinach, asparagus, parsley, broccoli and legumes.
Very hot spices cause a painful stimulus, through which more endorphins are released. The happiness hormones released by chilli, chili peppers and pepper relax and improve your mood.
Like other green leafy vegetables, spinach contains the relaxing and anxiety-relieving magnesium. Legumes, nuts and whole grains are also valuable sources of magnesium.
In addition to tryptophan, dates and figs also contain a lot of magnesium. That makes you stress-resistant and lifts the mood.
Amino acids and especially vitamin D in chicken eggs contribute to the anti-depression diet. Other foods containing vitamin D are hard cheese, oily fish, liver, and mushrooms.
Food Cannot Replace Therapy
But if you feel depressed, sad, tired and lacking in appetite for several weeks, feel no joy but inner emptiness, you should not hope for the effects of the diet, but seek help immediately. Because even the best meal plan cannot replace professional therapy in the case of depression