October 17, 2018

8 Foods To Eat When Feeling Depressed

Are you feeling depressed? Typically, depression can take a toll on you especially if you are oblivious of how to properly manage the situation.

Depression can make you resort to risky behaviors like alcohol or drug addiction or wreak havoc on your relationships. Therefore, there is a need to combat depression as early as possible. Choosing the right food to eat can help you improve your condition when feeling depressed. The following eight foods are worth considering in a case of depression;

1.Walnuts
If you are looking to boost your impaired mood, walnuts can be the ideal plant source to opt for. This edible seed is rich in omega-3 fatty acids, which is critical in supporting brain function and decreasing depression symptoms. Eating walnuts when feeling depressed can prompt your brain to release pleasure-inducing chemicals, which helps improve your mood. Moreover, walnuts are replete with nutrients including minerals, antioxidants and vitamins, which help boost your immunity.

2. Berries
Berries are basically rich in antioxidants, which are known to help significantly in reducing depression. You can consume berries at your preferred time of the day. Berries manifest in various types including raspberries, blueberries, blackberries and strawberries. Taking some berries every day in the morning can help reduce your odds of depression, self-reported mood, poor mental health, anxiety disorders and psychological distress in the long run.

3. Green Tea
Green tea contains a major active ingredient called L-theanine, which is an essential amino acid in tea leaves. Electroencephalogram (EEG) tests have proven that L-theanine has the ability to initiate alpha brain waves, which is crucial in enhancing focus and providing a calming effect. Green tea can help you relax when feeling depressed. Examples of green tea include brewed iced green tea and hot green tea, featuring berry green tea and jasmine green tea.

4. Turkey
Many people are oblivious to the significance of eating Turkey. Some people tend to avoid taking Turkey because of the fear of falling asleep. This is not true. Turkey plays a key role in fighting depression thanks to its chemical constituent, tryptophan. This chemical is effective in the production of serotonin, a chemical that is responsible for providing a good feeling. Serotonin helps in mood regulation by enhancing calmness, sleepiness and relaxation. You are likely to become depressed when your body’s serotonin level decreases.

5. Fatty Fish
Fatty fish is a rich source of omega-3 fats. It incorporates both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) omega-3 acids. These omega-3 fatty acids are effective in mood regulation and boosting nerve function. Besides consuming fatty fish, you can consider taking fish oil as a supplement. For amazing results, it is recommended to consume 1g of fish oil daily. Examples of fatty fish include bluefish, mackerel, tuna and wild salmon.

6. Low-Fat Dairy
Low-fat dairy such as yogurt, skim milk, and low-fat cheeses are major sources of vitamin D, protein and calcium. Together, these nutrients help your body induce a feeling of relaxation and well-being that consequently help lower depression.

7. Omelet
Omelet supplies you with protein and B vitamins. Protein available in eggs can help you fight hunger for a considerable duration as well as stabilizing your blood sugar. On the other hand, B vitamins are capable of minimizing the acuteness of depression symptoms. Furthermore, these vitamins can also aid in the improvement of your body’s neural function, which subsequently helps regulate your mood. Some of the most essential types of vitamins in this category include B-6 and B-12.

8. Ancient Grains
Ancient grains act as a major source of complex carbohydrates. Examples of ancient grains include millet, quinoa, amaranth, barley, spelt and teff. The main benefit associated with consuming complex carbohydrates is the prolonged time they require to get digested, which is significant in preventing blood sugar spikes. Also, complex carbs can help raise serotonin levels in the brain, which is essential in mood regulation and enhancing calmness.

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