The 9 foods to overcome depression

Healthy Foods, Tips and Ideas

Did you know that spicy foods could be a good ally to fight depression? Capsaicin, the active compounds present among them, stimulates the production of endorphins and improves mood.

The depression is a disorder that affects millions of people today, due to an accelerated pace of life, many of the concerns and some hormonal imbalances that affect, for example, women in different stages of their lives.

Each person can express in various ways this emotional issue that, if not kept properly under control, can affect the quality of life.

Overcome Depression

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The bad state of mind, the profound sadness and lack of interest in things that were important are just some of the symptoms that identify this disease.

However, they are not the only ones and almost always appear in a gradual manner according to the severity with which it presents the depressive state.

Get out of a depression is not something that is achieved overnight, but it is not impossible. The help of other people, a good attitude and the intake of certain essential nutrients can be the first step to win this battle. 

Some foods, due to their chemical composition, have a positive effect on brain function by controlling the hormones that help to keep us in a particular emotional state.

Taking into account this fact, we will share below the 9 best foods to combat depression and feeling good.

  1. Molasses

This liquid product, derived from sugar cane, contains a molecule known as uridine, which acts on the nervous system, and affects the concentration of the neurotransmitters capable of reducing depression.

However, it is not suitable for all, as being so rich in sugar can be harmful to people who suffer from diabetes and obesity.

  1. Cinnamon

This spice that we include often in desserts and other recipes can fight depression and help control levels of blood sugar.

Few know it, but the decrease in the indices of glucose levels can affect the mood of a person.

  1. Banana

Its sweet taste can be very pleasant and also integrates very well with the other flavors. Its main benefit to combat depression is its high content of magnesium and potassium, essential minerals to decrease cortisol levels, also known as the stress hormone.

  1. Oats wholemeal

This cereal is a natural source of B-complex vitamins (B1, B5, B6 and B9) and fiber that aid digestion and help balance blood sugars to prevent these sudden dips that may adversely affect our mood making us irritable.

It is also a healthy source of tryptophan, amino acid essential for the production of serotonin, a neurotransmitter necessary to combat depressive states.

  1. Oily fish

It is a source of essential fatty acids and proteins that have to integrate to our diet to keep your weight under control and enjoy a good cardiovascular health.

It is particularly recommended in cases of depression, because it is a source of essential fatty acids known as EPA, whose deficit is associated with the presence of depressive states.

This nutrient cannot be produced naturally in the body and can help to reduce anxiety, sleep disorders and sadness.

Among bluefish recommended are:

  • Salmon.
  • Tuna.
  • Sardines.
  • Mackerel.
  • Anchovies.
  1. Dark chocolate

Dark chocolate, produced with at least 65% cocoa, is one of the most popular foods to treat symptoms of depression.

Its antioxidant compounds, added to its high content of selenium, help to strengthen memory, prevent aging and improve the mood.

Eating up to 32 grams of chocolate a day, you can decrease the levels of cortisol, a hormone associated with stress and sadness.

  1. Dried fruits

It is a vegetarian source of omega 3 fatty acids, essential nutrients that have a positive effect on depression, as well as on reducing high cholesterol and the cardiovascular problems.

A handful of walnuts or an almond a day is enough to get all the benefits of this delicious food.

  1. Pepe

The spices that one of their primary active compounds contains capsaicin can act as a help to decrease symptoms of depression and stimulate the production of endorphins, also known as “happy hormones”.

Among these spices we must emphasize the action of:

  • Cayenne pepper.
  • Black pepper.
  • Sweet peppers.
  1. Green leafy vegetables

The green leafy vegetables are rich in vitamins, minerals and antioxidant compounds that have a positive effect on the nervous system in the brain. 

Thanks to their intake of vitamin B, C and folic acid, these foods reduce stress and help to treat depression and other mental disorders.

Written by Herbert

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