We’ve all had the blues once in while. But when that happens more often that not, it’s alarming. But there are ways to adjust your diet to help stabilize your mood. It’s very important to eat on time because this keeps your serotonin level in control, and serotonin causes calmness in you. You can fight depression best by eating right.
Eating carbohydrates can increase your serotonin production. Here are more food ideas to help you combat depression and kick those blues.
For dinner, you can have salmon or mackerel, since they are very rich sources of omega-3 fatty acids. Omega-3 fatty acids can help prevent certain heart problems and some cancers. Selenium, an antioxidant mineral, can also be found in salmon. When choosing salmon, opt for the wild kind since it contains more omega-3 fatty acids than the farmed or Atlantic salmon.
Studies show that depressed people have lower levels of vitamin E, which is an antioxidant. Canola oil is a good source of vitamin E, but it should still be consumed in moderation. It’s a healthier alternative for sauteing foods and vegetables.
Folate affects serotonin production greatly, and you can get it from dark green vegetables like spinach and peas. They also contain vitamin C and fibre. Get fresh vegetables as much as possible because they are healthier than their canned counterparts. Legumes are rich sources of protein and folate and are low in fat, and can be good choices for those who don’t eat meat.
Chickpeas contain fibre, iron, and vitamin E. For a simple snack, combine a can of drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and olive or canola oil in your blender or food processor. Add salt, pepper and other spices as you wish. The resulting hummus makes a healthy and hearty vegetable dip.
Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body. They are both a good source of selenium and other vitamins and minerals, too.
You should go see your physician if you’ve been dealing with depression for a long time already.
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