The depression is a mental disorder rather common. According to the Ministry of Health, it is estimated that, in Latin America, 24 million people suffer from the disease. In a depressive episode the person may feel powerless, mood-stricken, uninteresting, and unwilling to do ordinary routine tasks in addition to physical symptoms such as headache and stomach pain.
Our brain produces substances called neurotransmitters that control innumerable brain functions. One of these neurotransmitters, serotonin , is able to give the brain a sense of well-being, regulating our mood and also giving a sense of “satiety.”
Food and production of serotonin
Feeding can help produce more serotonin, boosting good mood and helping to combat depression , but it’s worth noting that it does not replace disease treatment, drug intervention, and therapy. “For the production of cerebral serotonin, there is a need for” raw materials “(called cofactors) that are fundamental for their synthesis, such as tryptophan (amino acid), magnesium, calcium (minerals), vitamin B6, folic acid (vitamins).” Navarro.
Here are some foods that will enhance your mood and are excellent coadjuvants to give a “kick” in fighting the disease.
Watermelon, avocado , papaya, banana , tangerine and lemon are known as agents of good mood. “All these fruits are rich in tryptophan, an amino acid that helps in the production of serotonin. It is recommended to consume three to five servings of fruit every day.
2. Milk and low-fat Yogurt
They are great sources of calcium , mineral that eliminates tension and depression . Calcium helps reduce and control nervousness and irritability. It also participates in muscle contractions, heart beats and the transmission of nerve impulses and regulates blood pressure. Consumption of 2 to 3 servings per day is recommended.
3. Orange and Apple
They are prominent because they provide folic acid , whose consumption is associated with a lower prevalence of depressive symptoms. In addition, because it is rich in vitamin C , orange promotes better functioning of the nervous system, ensures energy, helps fight stress and prevents fatigue.
4. Nut, walnuts and Almonds
They are rich in selenium, making it an powerful antioxidant . According to nutritionists, they collaborate to improve the symptoms of depression, helping to reduce stress. Recommended daily quantities are two to three units of Brazil nuts or five units of nuts or 10 to 12 units of almonds. But you can also make a tasty mix of these oilseeds.
5. Banana and Avocado
The banana is rich in carbohydrate (carbohydrates), potassium and magnesium. It is also a source of vitamin B6, which produces energy. “The fruit lessens anxiety and helps you sleep peacefully,” explains Abykeyla. As good as, avocado is another great option, and before bed. Consume two teaspoons of pure fruit (without sugar or sweetener) every day before bedtime.
They are a good source of thiamine and niacin (B-complex vitamins), which contribute to good humor. Recommended is a unit per day at most. Those who have high cholesterol should worry about overconsumption, and avoid, especially the fried version.
This food stimulates the production of serotonin , the neurotransmitter responsible for the sensation of pleasure and well-being. To enjoy the benefits, two tablespoons of dessert a day is sufficient.
9. Complex carbohydrates
They help the body to absorb tryptophan and stimulate the production of the neurotransmitter serotonin, which helps reduce the feelings of depression. Carbohydrate sources of food: breads, whole grains (wheat, rice). A low- carbohydrate diet for several days can lead to mood swings and depression. The recommendation is 6 to 9 servings daily.
10. Oats and Rye
Both are rich in B vitamins and vitamin E. These nutrients are of great importance because they improve bowel function, fight anxiety and depression. The recommendation is at least three tablespoons full per day.
11. Green Leaves
Studies have shown that a diet with high folate intake (important vitamin B complex) is associated with a lower prevalence of depressive symptoms. One of the foods rich in folate are dark green leafy vegetables (spinach, broccoli, lettuce). Some research shows that depressed individuals may have low levels of vitamin B12, leading to decreased folate and imbalance in the metabolism of brain neurotransmitters associated with mood control.
It is rich in magnesium which is the second most abundant mineral in our body and plays a key role in the energy of cells. Your disability can result in a lack of energy. Magnesium helps to reduce fatigue and increase energy levels. This mineral fights stress because it has natural tranquilizing properties, especially when combined with calcium.