There are a lot of different kinds of food items that we consume on a daily basis directly or indirectly. Like if you are eating biscuits or cookies then are also eating emulsifiers, coloring agents, acidity regulators, preservatives, etc and not just flour and sugar. And each and every kind of food that you eat has a certain kind of effect on your body. For example, if you are going to eat junk food, then your body will experience a sugar rush in your bloodstream. This sugar can be consumed by you directly through cokes, ice creams, waffles, etc. or indirectly through bread, noodles, etc.
The negative effects of junk food on the body is well known all around the world. The opposite is true for healthy foods and their consumption. So when we talk about these effects, we focus more on the mental aspect of these effects. Physical effects are known well and wide but it’s the mental and emotional aspects that we as a society, continue to ignore. There are foods that enhance your mood and then there are foods that push you towards dark and gloomy dungeons. So today, in this article, I am going to share with you foods that help fight depression. Have a look.
Foods that Help Fight Depression
Now in this article, we won’t be talking about processed foods. Because the processed foods in their making, packing, finishing, storage, and delivery, lose most of their good properties. For example, a tetra packed juice packet has added sugar, acidity regulators, and only a little bit of fruit content. So most of the content present is artificial. And does no good, it would be way better to actually consume the fruit.
So first on our list of the foods that help battle depression is fresh and wild-caught fish(not canned). Fishes that are rich in oil content like Salmon, sardines, tuna, etc. Fishes are rich in fatty acids which is very good for brain development. Omega-3 fats help in preserving and making new neural connections. They also help in reinforcing the sites of neurotransmitters. Omega-3 also helps in regulating Serotonin, a hormone that affects the mood of a person. So when you include fishes in your diet, you are also helping your body to provide stability of mood, which helps in fighting depression, tension and anxiety.
Who doesn’t like nuts, probably you are eating some right now. Now, when I say nuts, it includes almost all kinds of nuts. From cashews, groundnuts to hazelnuts and brazil nuts, all of them have something in common apart from the word ”nuts” in them. They all are rich in fatty acids and Omega-3. Walnuts, especially, are known to be super healthy for the brain and are recommended by even dieticians. Nuts are a great source of protein for people who don’t eat meat. And through nuts they can nourish themselves with Omega-3 fats which are mostly present in non-vegetarian diet. Numerous studies have found that people who consume nuts on a daily basis had lower levels of depression, higher level of energy, satisfaction and concentration.
Vegetables like onions, garlic, spring onions, chives, etc. fall under this category. If you will look for foods that help fight depression, allium veggies, won’t be on the list. But in a study conducted by scientists it was found out that consumption of onions and other such veggies, when consumed, lowered the risk of various cancers in the body. It was also noted that cancers which especially involved the digestive tract(i.e stomach, small intestine, large intestine and esophagus) were also diminished after regular consumption. High concentration of Flavonoid Antioxidants were found to be the reason for such. These antioxidants also have anti-cancer properties and also help slow down the aging process by reducing oxidation.
Coming up next is a combination of goodness with lots of vitamins and minerals. Seeds, the initial stage of plant life. While most of the seeds should not be consumed, some are edible and are quite good for health. Flaxseeds are rich in Omega-3. Just a teaspoon of these and you will fulfill almost half the amount of recommended intake. Another name under this title is Chia seeds. Quite commonly used across the whole world, can be consumed by adding into a dish. 1 tablespoon of Chia seeds offer around 61% of the recommendation.
You can also try other seeds. There are lots of them out there. For example, take seeds of pumpkin. They are rich in tryptophan. Tryptophan is one of the amino acids found in pumpkin and squash seeds which help in the making of Niacin and creation of Serotonin. And as already mentioned, Serotonin helps in maintaining mood stability, concentration, etc.
So these were some of the powerful foods that help fight depression. There are lots and many more. And if you are wondering where chocolate is, as it greatly helps in uplifting the mood. Yes, it does, but only dark chocolate and that too in small amounts on a regular basis. But as mentioned earlier, this article wasn’t based on processed foods. Though you may get happy while eating fast food, that happiness is only short lived. Once your brain stops getting the taste it will then concentrate on other functions. Eating healthy food will ensure that your brain functions properly and continues as you are in good health.