Now-a-days, depression is quite common mental disorder. According to the Ministry of Health, it is estimated that 24 million Latin American people are suffering from the disease. In a depressive mode, a person may feel out of energy, mood swings face, and have no interest and desire to do the daily work.
In addition to physical symptoms such as headaches and stomach aches are also common in this disease. According to Roberto Navarro nutrition specialist, our brain produces substances called neurotransmitters that control many functions of the brain. One such neurotransmitter serotonin is capable of giving the brain a sense of well-being and regulate our moods. It also gives a feeling of fullness.
Food helps to fight depression:
Food can help produce more serotonin, it increases the good mood and helps combat depression, however, and does not replace the treatment of disease, drug intervention, and therapy. For the production of serotonin in the brain work as a commodity that is essential for its synthesis. Different minerals, calcium, tryptophan (amino acid), magnesium (minerals), vitamin B6, folic acid (vitamin) helps a person overcome the disease of depression.
Different types of food are there to help in the fight against the disease of depression. These foods are rich in nutrients and improve your mood for more of a better life.
Foods which helps curing depression:
First dried fruits such as chestnuts, walnuts and almonds are rich in selenium, a powerful antioxidant, which works to improve symptoms of depression, helping to reduce stress. Almonds soaked in water and kept overnight and after that day consumed following helps reduce depression. A delicious blend of all these nuts mentioned above, one tablespoon daily works very well.
Milk and yogurt are excellent sources of calcium, a mineral that eliminates stress and depression. Calcium helps to reduce and control the agitation and irritability. According to nutritionist he took part in muscle contractions, heart rate and the transmission of nerve impulses and regulate blood pressure. It is recommended to consume 2-3 servings per day. The milk is very essential for every person whether young or old. It helps against many problems. Milk consumption in any form or flavored curd is important for body growth.
Fruits known as agents of good humor:
Fruits like watermelon, avocado, papaya, banana, tangerine and lemon are known as agents of good humor. All these fruits are rich in tryptophan, an amino acid that helps produce serotonin. It is recommended to consume three to five servings of fruit each day. These fruits not only reduce depression, but also give strength to combat various human problems such as constipation, dehydration, acidity and much more. The consumption of quantities of these fruits as much built stronger immune system.
The fruits mentioned above oranges and apples are very important because they provide folic acid, whose consumption is associated with a lower prevalence of depressive symptoms. Furthermore, it is rich in vitamin C, orange promotes better functioning of the nervous system provides energy, helps combat stress and prevent fatigue.
A saying very old and famous “An apple a day keeps the doctor away.” Those with low hemoglobin should eat apples. It works like a good iron supplement.
Other fruits such as banana and avocado, which are rich in carbohydrates (carbs), potassium and magnesium. It is also a source of vitamin B6, which produces energy. The fruit reduces anxiety and helps to have a peaceful sleep. The lawyer is another great option, and must be taken before bedtime. Eat two teaspoons of pure fruit (no sugar or sweetener) daily before bedtime.
Mel, this food stimulates the production of serotonin, a neurotransmitter responsible for feelings of pleasure and well-being. To take advantage, two teaspoons a day is sufficient.
Other Secret food items that helps to fight depression:
Eggs are a good source of thiamine and niacin (vitamin B). The recommended dose is no more than one egg a day. Who have high cholesterol should be concerned with consumption in excess, and especially should avoid fried eggs.
Lean meats and fish are very important food that helps fight against depression. Tryptophan, a source of protein present in this, helps fight depression and improve mood, because it increases serotonin production, which has a great influence on mood, since it can reduce the sensation of pain, decrease appetite, relax, create the sensation of pleasure and well-being and to induce and improve sleep. The recommended intake is one to two servings per day, mainly on fish such as tuna and salmon.
Complex carbohydrates help the body absorb tryptophan and stimulate the production of serotonin, a neurotransmitter that helps to reduce feelings of depression. A diet low in carbohydrates for several days can lead to mood swings and depression. Food that are sources of carbohydrates such as breads, cereals, wheat and rice. The recommendation is 6-9 servings.
Oats and rye, both are rich in B vitamins and vitamin E. These nutrients are of great importance, therefore, improve bowel function, anti-anxiety and depression, says nutritionist Abykeyla Tosatti. The recommendation is at least three tablespoons full a day.
Green leafy vegetables and their role in depression:
Studies show that a diet with high intake of folic acid an important B vitamin is associated with a lower prevalence of depressive symptoms. A food rich in folate are leafy green vegetables like spinach, broccoli and lettuce. Research shows that depressed people may have low levels of vitamin B12, leading to a decrease in folate metabolism and an imbalance of neurotransmitters in the brain associated with mood control, warn experts Abykeyla Tosatti. The recommended daily intake is three to five servings per day.
The food last but not least is soybeans. It is rich in magnesium, which is the second most abundant mineral in our body and plays a key role in cellular energy. Its deficiency can cause a lack of energy. Magnesium helps reduce fatigue and increase energy levels. This natural mineral combat stress, as it has soothing properties, especially when combined with GIST calcium.In by adopting the above-mentioned fruits and foods in the diet, it is easy to fight against depression .