How to Beat Depression With These 5 Superfoods!
Depression can take a toll on both the mind and body, and while seeking professional help is crucial, incorporating certain superfoods into your daily diet can be a positive step toward mental well-being. So, here are 5 superfoods that can help you beat depression.
1.Fatty fish
Fatty fish like salmon, trout, and sardines are very rich in omega-3 fatty acids, particularly EPA and DHA. These fatty acids help in improving brain function and have also been associated with low risks of depression. Having fatty fish in your diet two to three times a week can show significant results in your mood.
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2.Lean protein food
Lean protein has a lot of power according to research. It is known for physical health benefits such as stronger muscles, better health, and also improved odds of weight loss. However, it is also being found to improve your mental health. It can play a major role in regulating mood, according to some studies. However, more research is needed in this area. Low-fat cheese, milk, eggs, chicken, Greek yoghurt, and beans are all great sources of lean protein. These foods are also packed with vitamins that can help maintain the nervous system.
3.Dark leafy greens
There is a reason why we say “Eat your greens to stay healthy.” Food like spinach, lettuce, and other leafy vegetables are a must for your diet. They are rich sources of magnesium which is a great support for a healthy mood.
4.Berries
Berries such as blueberries, strawberries, raspberries, gooseberries, and more from the Berry family are very rich in antioxidants and vitamin C. Antioxidants help in reducing the oxidative stress in our body which can be a result of mental health disorders including depression. Vitamin C as we all know can play a very important role in the synthesis of neurotransmitters like serotonin. Serotonin has often been associated with depression and better levels of serotonin have been known to reduce the risk of depression.
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5.Nuts and seeds
Nuts like walnuts, almonds, and seeds like chia seeds, and flax seeds are also other great sources of omega-3 fatty acids, proteins, and magnesium. Magnesium is involved in neurotransmitter function and can help in mood regulation. Including nuts and seeds in your diet regularly is not only good for your mental health, but also your physical health.
Though including these superfoods in your diet can help regulate mood to a certain extent, you need to know that you cannot beat depression with just food. It needs a more holistic approach, self-care, talking to professionals and proactively working on your mental health to reduce the symptoms of depression. So, remember that you are on a journey and there is no immediate solution to this. Take your time, do the right things and that will help you beat depression in the long run.
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