Today, more than one-fourth of the people living in the world are suffering from depression. There are many medicines available which are perfect for treating depression; however, there are many natural ways as well. Among all the strategies that you can use in order to safeguard your mental health, consuming the right kind of food contributes a lot. In this article, we are sharing details of all the food items that you can eat in order to deal with depression.
Getting rid of depression with food at home
We have researched to find out about the food items that promote sanity and the ones which send an alarm to our limbic system and which results in inflammation. The very first thing that you need to do is to eliminate gluten, dairy, sugar, and caffeine from your diet. Along with eliminating the food items mentioned above you also need to start consuming fresh produce throughout the day. Make sure that you hit the grocery store a few times a week.
When you start doing the things mentioned above, you will start feeling more emotionally resilient and less vulnerable as well. When you stop feeling vulnerable, you stop feeling depressed.
Below is a list of food items that you must eat on a regular basis to feel good. The food mentioned below provide the nutrients to your body which it needs to fight off inflammation in your brain, which leads to depression.
Dark leafy greens: A rich source of nutrients
If you are given the right to choose the healthiest food of all, the best idea would be to go for dark and leafy vegetables. Food items like spinach, kale, Swiss chard are perfect for fighting depression. These food items help in preventing the transformation of normal cells to cancerous cell. They help the body being alarmed. According to a study conducted in March 2015, they help in fighting with all kinds of inflammation. Leafy vegetables are important as they contain good amount of vitamin A, C, E and K. Along with these vitamins, these vegetables also contain minerals and photo chemical.
Walnuts are rich in omega-3 fatty acids and according to numerous studies, consuming food items which are rich in omega-3 fatty acids helps in reducing depression. People these days are more fascinated towards consuming western food items which contain low amount of omega-3 fatty acids. To get rid of depression with walnuts, the key is to consume around 3-4 walnuts on a regular basis. Walnuts are quite tasty and are healthy as well. They are perfect for snacking anytime during the day.
According to a study, everyone must eat at least a avocado on a regular basis, anytime during the day. You can have avocado toast, avocado salad, and avocado smoothie or in any other form that you like, the options are endless. Avocados are one of the best food items when it comes to getting rid of depression naturally. They are rich in healthy fats that our brain needs in order to function smoothly. Three-fourth of the calories present in an avocado comes from fats and mostly they are monounsaturated fat. These monounsaturated fats are present in the form of oleic acid.
Berries are full of various cell-repairing antioxidants. Some berries like blueberries, strawberries, raspberries and blackberries contain the highest amount of antioxidants. The best time to have berries is with your breakfast. According to a study, some patients suffering from depression were treated with antioxidants or placebos for a period of two years. Patients who were treated with antioxidants showed significant improvement in their health status. We can therefore say that antioxidants are just like DNA repairmen. They help in fixing issues that are prevailing in your cells and prevents depression and other health issues like cancer.
Mushrooms help in lowering depression and there are two reasons for it. First, mushrooms are having a particular chemical property which helps in opposing insulin and which in turn helps in lowering blood sugar level which eventually leads to evening out your mood swings. They are at the same time like probiotics which helpings in promoting healthy gut bacteria. Therefore, we can say in all that mushrooms are perfect for treating depression in a natural way. In order to cure depression with mushrooms, include mushroom curries or mushroom omelets in your diet.
While searching for food items that help in fighting with depression, you will find onion in very few lists. However, when it comes to treating depression, onions and other alliums vegetables including garlic, leeks, shallots, chives and spring onions are some of the food items which help in fighting with depression and cancer at the same time. According to many scientists, a food item which helps in fighting and preventing gut cancer is often consider as good for our mood as well. Make sure that you include enough amounts of onions in your regular food items.
Tomatoes are consumed by many people all around the world on a regular basis. They are rich in folic acid and alpha-lipoic acid, these acids are very important for fighting with depression naturally. During a study conducted very recently, it was found that most people suffer from depression as their food contains very less amount of folic acid. Make sure that you eat more than 3-4 big sized tomatoes in a week to fight depression in a natural way.
Beans are good for our heart and we know this. Beans are good anti-weight food and are good for diabetes patients as well. They are good for our body as they time to get digested by our body which helps in stabilizing the blood sugar levels. Any food that helps in evening out the blood sugar level is good for our health. Make sure that you include beans in your salads as they also help in cutting down our cravings for food items like bread and other processed grains.
Anytime you find yourself looking for potato chips, makes sure that you eat a handful of sunflower seeds or any kind of seeds instead of it. Seeds like flaxseeds, chia seeds and hemp seeds are especially good for our mood as they contain high amount of omega-3 fatty acids in them. Add a spoonful of these seeds to smoothies you prepare to get rid of bad mood and depression.
We are pretty sure about the fact that all of us know how good apples are for our health. Just like berries, apples are also high in antioxidants which help in preventing and repairing oxidized damage and inflamed cells. They also contain enough amount of soluble fiber which helps in balancing the blood sugar swings.
Foods to avoid to get rid of depression
If you are looking for food items that will help you in getting rid of depression, keep reading! Food items that contain high amount of oils and are deep fried should be avoided if you are looking for ways to deal with your depression. Make sure that you avoid eating junks for instance, French fried, potato chips and curries with high amount of oil. Other than this make sure that you also cut off coffee and other caffeinated drinks from your diet. Also, cutting of gluten and sugar from diet is also very helpful when it comes to treating depression naturally. In all, make sure that you cut out all unhealthy food items from your diet. Doing this you will surely be able to deal with your depression in a natural way.
All the above mentioned food items when combined with a healthy lifestyle will surely lead to a depression and anxiety free mood. By eating the foods mentioned above and avoiding the foods mentioned under “foods to avoid to get rid of depression”, you will surely get rid of your depression with in just a few days. Practice exercise regularly, performs some yoga and start going out and living your life on a fully fledged. By doing this you will get rid of your anxiety and depression in a natural and healthy way.
Whenever you feel depressed or negative or even low, eat the food items that we have mentioned above and you will surely notice a change in your mood. Knowing about the food items that will help you in bettering your mood is always a blessing. Why go for unhealthy food items when consuming healthy food items will better your mood.