A growing body of evidence suggest that people who are suffering from depression may benefit from changes in their diet. So it’s important to understand how the things you eat and don’t eat can have a significant impact on your mood. So remember eating and dieting is not just for weight loss but the weight loss isn’t a bad side effect, right?.
Their is no specific diet that can instantly improve your mood however, numerous studies demonstrate the importance of certain nutrients for healthy brain chemistry. That means when your diet lacks essential nutrients, your body may not have what it needs to produce important brain chemicals called neurotransmitters.
People who suffer from depression typically have reduced levels of neurotransmitters especially serotonin which is vital for mood regulation. Neurotransmitters are nourished from the food we consume. So it’s important to make sure the body gets the nutrients it needs. Such foods include Proteins, carbohydrates, amino acids, enzymes, minerals, vitamins and omega 3 fatty acids.
Healthy eating tips includes protein rich foods, which are known to boost alertness, energy and concentration. Sources of protein include poultry, fish, eggs, beans, nuts, soy and milk products. Complex carbohydrates like whole grains, fruits and vegetables may be especially beneficial for their ability to raise the serotonin levels in the brain.
It is also important to get enough of certain vitamins such as vitamin B1, which is associated with healthy nerve function, while vitamin B6 maintains health balance of hormones and vitamin C helps maintain a health immune system.
Omega 3-fatty acids found in salmon, tuna and other types of seafood, dark green leafy vegetables and certain oils like olive oil are believed to be essential to healthy mental functioning.
Conversely, scientist believe that low levels of omega3 may increase vulnerability for depression. More importantly, research suggest that people who follow a Mediterranean type diet, rich in fruits, vegetables, nuts, whole grains, seafood and monounsaturated fats like olive oil appear to be about 30% less likely to suffer from depression.
This research is significant because previous studies regarding diet and depression typically focused on specific food groups rather than diet as a whole.
Hi levels of caffeine and processed sugar have been associated with anxiety and promote insomnia. Alcohol, which is a depressant, should not be consumed in large quantities due to its ability to lead to depression, anxiety can also lead to severe addiction. Alcohol can also cause vitamin deficiency which in itself can cause depression.
It should also be noted that avoiding as much processed foods such caned goods, artificial coloring, sweeteners and preservatives, fried and high fat dairy products and any types of meat and fish raised with antibiotics and steroids.
Diet alone is not the answer to depression, but it is very important in helping maintain a healthy body and spirit. For the best in healthy eating tips to suit your needs, talk to a health care professional about changes in your diet.