I have suffered from depression for many years and still do. I have been trying to cope with it for quite a bit and I can say it comes equally with mental and physical.
We often differentiate between ‘physical’ and ‘medical’ illness as different from each other.
When we look at the facts behind it all, it becomes unclear. What happens inside your body can effect the brain, so your diet can be the problem. You can change that though!
Here are 9 great foods & drinks that all depression sufferers should get more of.
#1 – Green Tea
In ancient times, green tea was utilized for an anti-depressant. In recent research, it was found that polyphenols within green tea, help to increase dopamine levels to boost your mood. They also work to stabilize and supply glucose to the brain, while increasing insulin sensitivity. In a study, it was discovered that drinking more green tea adds up the health benefits. Drinking four cups daily will help!
#2 – Almonds
From my experience, magnesium was a great help in treating my depression. 100 grams of almonds alone has 268 mg of magnesium. Even researchers will say it is true. A study in 1968 discovered that boosting magnesium levels help to stop migraines, depression and irritability in its tracks. It is said that men and women between the ages of 19-30 require between 310-400 mg of magnesium. Women older than the age of 31 should have 320 mg, while men should consume 420 mg daily.
#3 – Salmon
Salmon contain omega-3 fatty acids that help with lowering depression. Omega-3 fatty acids work to soften cell membranes, making serotonin able to pass easily to the brain. It’s been found by researchers that omega-3 fatty acids help to provide anti-depressant effects. Avoid farm-raised salmon and go for organic to receive 1 gram of omega-3 fatty acids!
#4 – Avocados
Alligator pears also have tons of omega-3! Avocados are known to contain 485 mg of potassium, per 100 grams. A diet with high levels of potassium can help to lower stress and kick depression. It’s said by nutritionists that the average adult should aim for 4,700 mg of potassium a day. An avocado for a snack will give you a fresh start!
#5 – Chocolate
Dark chocolate is found to have an effect on depression as it contains cocoa, which helps to
increase dopamine and serotonin levels. Dark chocolate also has a positive effect on cortisol, a stress hormone. Consuming 40 grams of dark chocolate daily will give you antidepressant effects.
#6 – Bananas
Bananas have plenty of potassium and magnesium that can kick depression. Bananas also
have tryptophan, a nutrient that can be converted to 5-HTP, and converted again into melatonin and serotonin, which are mood-boosting neurotransmitters. Eat a few bananas a day! I typically go for 2-3!
#7 – Blueberries
This lovely fruit contains lots of antioxidants that help to eliminate oxidative stress, which leads to depression. Blueberries also help to improve growth of new brain cells, which beats depression.
#8 – Spinach
Spinach is found to contain the highest amount of folic acid in the group of dark, leafy
greens. When people are depressed, its also due to low levels of folic acid in the body. Serotonin and dopamine levels are increased when you get plenty of folic acid. It even has a high amount of magnesium, so don’t miss out!
#9 – Asparagus
Asparagus contains a good amount of folic acid and B vitamins, that help to improve mental health by aiding tryptophan conversion in the body. Don’t forget that tryptophan is used by the body to convert into serotonin!