Anyone who has ever suffered from depression can tell you than it is a mental as much physical illness, which needs to be treated as such.
The state of the body is linked with what happens in your head, and you are the one responsible for the good or bad effects, by choosing what you eat.
These 9 incredible foods should be on the everyday menu of every individual suffering from depression, because they can fight this illness even better than medications, without the possible side effects.
- Green tea:
This tea has been used for centuries to fight depression. Experts say that the polyphenols it contains increase and stimulate the supply of dopamine to the brain, the so-called happy neurotransmitter.
Polyphenols are also very beneficial for increasing insulin sensitivity, which maintains the levels of glucose.
A study has discovered that the more green tea you drink, the more beneficial it gets. 4 cups a day can cut the risk of depression in half.
These nuts are rich in magnesium- 100 grams of almonds contain 268 mg, which is enough to treat depression as well as migraine.
A study from 1968 has discovered that increasing the levels of magnesium (which are very low in Americans, because of their diet) can reverse the effects of depression, migraines and anxiety.
Women between the age of 19 and 300 need 310 mg of magnesium a day, and men- 400 mg. Women older than 31 require 320mg of magnesium and men- 420 mg a day.
A handful of almonds every day can prevent depression.
This fatty fish is rich in omega-3 fatty acids (1 grams in a whole fish), which are very beneficial for fighting depression, because they soften cell membranes, making it easier for serotonin to get to the brain.
Omega-3 fatty acids have positive antidepressant effects, and they decrease the side effects.
Consume only organic salmon, not the farmed one.
Avocados are very rich in omega-3 fatty acids, as well as potassium- 485 mg in 100 grams of avocado.
Potassium has been known to fight depression and stress, and reduce their symptoms.
Eat an avocado as a snack, it will satisfy the daily needs of potassium, which are 4,700 mg a day.
No, we are not talking about a Kit-Kat bar. You should eat dark chocolate for the anti-depression benefits.
According to studies, the cocoa from dark chocolate increases the levels of serotonin and dopamine in the brain, reducing the levels of cortisol (the stress neurotransmitter in the same time). For this positive effect, you need 40 grams of dark chocolate a day.
Bananas contain a nutrient called tryptophan which gets converted into positive neurotransmitters like serotonin and melatonin by the brain.
Also, they are rich in potassium and magnesium which, are we mentioned before, are great for fighting depression.
For the desired effects, consume a couple of bananas every day.
Blueberries have strong antioxidant properties, which are very beneficial for reducing oxidative stress- the main characteristic of depression.
Also, they can help the brain in growing new cells, which is supposed to treat symptoms of depression.
Folic acid deficiency is very common in people who suffer from depression, and spinach contains the most folic acids from all the other green leafy vegetables.
Folic acids increases the levels of dopamine and serotonin and it can boost the effects of antidepressants.
Spinach is also very rich in magnesium.
Asparagus is also rich in folic acid as well as B-complex vitamins, which improve mental health and help the conversion of tryptophan in the body, which ultimately converts into serotonin.