Counseling, exercising, and getting medical treatment are just some of the ways through which one can fight and overcome depression. However, with ongoing treatments, it’s important to take care of your diet. There are certain meals, nutrients, and vitamins that one must consume to overcome depression. These nutrients can improve the body, help you feel relaxed, and significantly improve your mood. If you are battling depression or you want to help a family member who wants to overcome depression, then read ahead as we list down the nutrition tips to fight depression.
Vitamin D
Milk contains important nutrients such as proteins and vitamin D. If you have low vitamin D in your body, your muscles will start feeling weak, and in severe cases, your body parts will start hurting, which can also lead to depression. Although vitamin D supplements are a great solution, you should consume milk that has a high level of vitamin D and can diminish your deficiency in the body. Other vitamin D sources include cereals, fresh juices, and canned fish.
Protein-Rich Food
Protein is vital for your body as it helps clear your mind and gives you the energy to carry out your day comfortably. Many foods have high protein in them, such as turkey, tuna, or chicken. However, if you do not like meat and are a vegetarian, then good sources of protein also include beans, peas, yogurt, soy products, milk, and low-fat cheese.
Selenium
Research has shown that adults need at least 55 micrograms of selenium daily. However, many individuals tend to ignore this for their body, which can lead to feeling stressed out or having a poor mood. At times, taking vitamin capsules is not the ideal solution, so it’s best that you focus on food. For food that is rich in selenium, you should consume nuts and seeds. Include seafood in your diet, such as oysters, clams, crab, and whole grain items, which include whole grain pasta, brown rice, and Omega-3.
Consume Smart Carbs
Ever heard of the phrase “eat smart”? The same case applies to improving your diet. Many nutritionists say that you should leave out carbs if you are on a diet; however, this is not a good option, as eating smart carbs can have a relaxing effect on your brain. This means that you need to choose your carbs wisely. Limit sugary items such as ice cream, cakes, and cookies. Focus on smart carbs that include whole grains, fruits, and vegetables, and make them an everyday part of your life.
Antioxidants
Just like there are good nutrients in our body, there are bad nutrients in our system as well that need to be flushed out. For this purpose, you should include antioxidants that prevent cell damage, improve your mood, and reduce depression. By eating food that is rich in antioxidants, your mood will improve, and you will feel relaxed. Antioxidant-rich foods include apricots, carrots, and peaches. They also include seasonal vegetables and fruit such as blueberries, strawberries, tomatoes, and bell peppers. Lastly, vitamin E-rich food items can also fight depression, such as margarine, vegetable oil, and dry fruit.
Depression and Diet
There is not one single food item that solely focuses on reducing depression. However, you need to mix and match nutrients and create a proper eating plan that can improve your lifestyle and promote a healthy diet. It’s always a good idea to get professional help from a nutritionist or your counselor and make such healthy and nutrient-rich food a part of your treatment to fight depression.
