Why does being a foodie help with depression?

Unfortunately, there is no specific diet that has been proven to alleviate depression. However, while specific meal plans and foods cannot alleviate symptoms or make you feel better immediately, a healthy diet can help as part of an overall treatment.

Antioxidants prevent cell damage

Our bodies routinely produce molecules called free radicals, which can lead to cell damage, ageing and other problems. Research shows that the brain is particularly at risk. There is no way to stop free radicals completely, but we can reduce their harmful effects by eating antioxidant-rich foods such as Beta-carotene: apricots, broccoli, melon, carrot, cabbage, peach, pumpkin, spinach, sweet potato peppers, broccoli, strawberries, grapefruit, kiwi, oranges, potatoes, Blueberries, tomatoes Vitamin C sunflower seeds, margarine, wheat germ, nuts, vegetable oils, Vitamin E ."Smart carbohydrates have a calming effect. Carbohydrates are linked to serotonin, a brain substance that stimulates mood. Although experts are not sure, cravings for carbohydrates may be linked to low levels of serotonin. Choose your carbohydrates wisely. Reduce your intake of sugary foods and choose 'smart' or 'complex' carbohydrates (like whole grains) over simple carbohydrates (like cakes and biscuits). Fruit, vegetables and pulses also contain healthy carbohydrates and fibre.

Protein-rich foods increase alertness

Foods like turkey, tuna and chicken contain the amino acid tryptophan, which is said to help produce serotonin. Try to eat protein-rich foods several times a day, especially when you need to unwind or boost your energy. Beans, lean meat, low-fat cheese, fish, milk, poultry, soy products and yoghurt are all good sources of healthy protein.

Eat a Mediterranean diet for your B vitamins.

A Spanish study found that lower folic acid intake in men (especially smokers) tended to increase the incidence of depression. The same was true for women - especially smokers and those who didn't exercise - but when they received less vitamin B12. This is not the first study to find a link between these vitamins and depression. Researchers are not sure if poor nutrition causes depression or if depression causes poor nutrition. Either way, you can get these two vitamins from foods in the Mediterranean diet. Legumes, nuts, and many dark green fruits and vegetables contain folic acid. Vitamin B12 is found in low-fat animal products such as fish and low-fat dairy products. Ensure an adequate intake of vitamin D. Receptors are inside the body everywhere, including in the brain. Vitamin D. University of Toronto researchers have also noted that people with symptoms of depression, especially those with seasonal affective disorder, tend to feel better when their vitamin D levels are high, as they should in spring and summer.

Too much vitamin D can worsen calcium levels and kidney function, but researchers don't know what the ideal amount of vitamin D is.

Choose selenium-rich foods

Studies have shown that when selenium levels are low, people feel worse. The recommended amount of selenium is 55 micrograms a day for adults.

There is no clear evidence of the effectiveness of taking supplements. There is also the possibility of a selenium overdose. It is, therefore, focusing on food keeps you in good mood.

• Beans and bean products
• Red meat (e.g. pork, lean beef, skinless chicken, turkey)
• Low-fat dairy products
• Nuts and seeds (especially Brazil nuts) - but don't eat them regularly or more than two at a time as they can cause selenium poisoning
• Seafood (oysters, clams, sardines, crabs, marine and freshwater fish)
• Whole grains (e.g. wholemeal pasta, brown rice, oats)
• Omega-3 fatty acids

Scientists have recently found that societies that do not consume enough omega-3s may have higher rates of major depressive disorder. Other studies have also shown that people who eat less fish rich in these fatty acids are more likely to suffer from depression. A double benefit is that omega-3s are good for the heart.

Some sources of omega-3s, including alpha-linolenic acid, are

• Oily fish (anchovies, mackerel, salmon, sardines, shad, tuna, etc.)
• Linseed
• Canola oil, soya oil
• Nuts, especially walnuts
• Dark green leafy vegetables
• Weight and lifestyle