9 foods which fight against depression in 2018

An antidepression diet is a key to improving mood. Do you know what are the main foods that help you fight it? we share 9 foods which fight against depression in 2018.

We change the clock and the days get shorter. Falling earlier and having less exposure to the sun can be a contributing factor in worsening depression.

More and more people taking antidepressant medication are coming to my practice. And is that according to a study conducted by the Organization for Economic Cooperation and Development in 2013, Spain had doubled the consumption of antidepressants in 10 years, becoming the 7th country with the highest consumption of these drugs within the European Union. Keep reading http://rockemeet.com/sport-the-best-medicine-against-depression-post-vacacional/

Feeling depressed makes us eat badly, but eating badly can also leave us depressed. It is a fish that bites its tail.

Depressed people tend to get overweight and when this lengthens over time, obesity appears. When we feel bad we tend to fill the emptiness of anger, loneliness, stress or depression with foods that cause us momentary pleasure.

The foods we turn to during difficult times are usually rich in refined sugars and saturated fats, which stimulate the activation pathways of dopamine and serotonin, two neurotransmitters associated with happiness. That is why they make us feel good at the moment, but we do not think about the heaviness or the remorse that gives us when the glucose drop occurs, we do not value the feeling tired and looking bad in front of the mirror.

Once again “we are what we eat” and we do not want to feel like a minced beef, or like a completely anti-nutritive bun from the gas station.

The best foods to fight depression naturally

But we will not pose a problem without offering you a solution! There are clean, nutritious foods that can help us get out of the vicious circle of depression. Take note.

1.Complex carbohydrates

Eating complex and whole carbohydrates can increase serotonin levels. The key is to consume minimally processed carbohydrates and not trigger rises or falls in blood sugar.

Some options are brown rice, wild rice, quinoa, millet, oats or amaranth. Continue reading- 6 best nutrients you need after age 40

2.Foods rich in selenium

A deficit of selenium can trigger depression, irritability and thyroid problems. Large quantities of this mineral are not needed and its requirements are easily attainable by consuming selenium-rich foods such as mushrooms, Brazil nuts, seafood, tuna, cereals, seeds and other nuts.

3.Foods rich in folates

A folate deficiency is related to depression because it can reduce serotonin levels in the brain. Take foods rich in vitamin B9, you can recover the levels and raise the mood.

Some foods rich in folic acid are green leafy vegetables, especially dark green like cabbage kale, Swiss chard and spinach, and legumes such as peas, lentils, and beans.

4.Foods rich in Omega-3 fatty acids

A study conducted by the University of Pittsburgh showed that people with low omega-3 polyunsaturated fatty acid levels had a higher risk of suffering from a mild depression and lousy mood. So taking superfoods rich in Omega-3 like flax seeds, chia seeds, hemp, walnuts, and algae can improve our mood.

5.Foods rich in vitamin D

The main source of vitamin D is sun exposure. In winter, and especially in the Nordic countries, a large part of the population is at risk of suffering deficiencies of this vitamin, a fact that is related to depression problems and high signs of suicide.

That is why many nutrition experts recommend taking vitamin D supplementation and eating foods rich in it, especially during the winter months.

The vegan foods that provide vitamin D are mushrooms.

6.Vegetable fats

The brain needs fat to function properly. Unfortunately, it seems that society has a grudge or fear of fat consumption which can lead to a deficit of macronutrients necessary for the proper functioning of the central nervous system. In addition, the polyunsaturated fats found in the plant kingdom are responsible for a beautiful, clean and younger looking skin.

Incorporate into your diet foods rich in vegetable fats such as olives, avocado, nuts, seeds, and vegetable oils such as coconut and olive in moderation.

7.Spicy foods

Spicy food and thermogenic effect can increase circulation causing the brain to release more endorphins that will raise our mood. Try adding chilies to your dishes and spices like ginger in your culinary preparations.

8.Magnesium-rich foods

Many people have a magnesium deficiency due to the increasingly exaggerated nutrient poverty in our diets. This essential mineral has relaxing muscle properties, can reduce stress and improve mood.

To consume more magnesium, try to increase the consumption of vegetables, legumes, nuts, and superfoods like raw cocoa.

9.Foods rich in iron

Anemia or lack of iron in the blood can lead to fatigue or chronic fatigue, irritability and depression. Maintaining a diet with adequate levels of iron will be essential to maintain good emotional health.

Foods rich in iron are algae, legumes, green leafy vegetables, pumpkin seeds and superfoods like raw cocoa.

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