Diet gun

Depression is a disorder that affects our mood, thoughts and behavior. It can start with a loss of interest and pleasure and develop into a daily feeling of anxiety, sadness and/or melancholy for a long time, resulting in abstinence from our social and interpersonal relationships.

Depression is not combated with a special diet and needs the psychotherapeutic approach of a therapist.

A balanced diet can help in recovering from the symptoms of depression because a healthy diet is a key factor for physical and mental health. Also, the connection between our brain, our gut and the beneficial microorganisms that live in our digestive system can positively affect the way we manage depression.

Ten nutritional tips for a better response of the body to depression are the following:

1. We consume foods with nutrients

Proteins, carbohydrates, good fats, vitamins, minerals, trace elements are necessary for a properly balanced diet. The deficiency of one or more of these components can delay or worsen treatment.

2. We consume foods with antioxidants

Free oxygen radicals that the body cannot handle contribute to its poor functioning.

Antioxidants such as vitamins C, E and beta carotene, bind and neutralize free oxygen radicals, converting them into non-toxic ones for our body.

Foods that contain vitamin C: hot chili peppers, yellow red and green sweet peppers, Kale, brussels sprouts, broccoli & cauliflower, cabbage, garlic, fronds (carrot greens), tomatoes, kiwi, strawberries, oranges, lemons, grapefruit, papaya, mango, pineapple.

Foods that contain vitamin E: sunflower seeds, almonds, hazelnuts, walnuts, spinach, olive oil, kiwi, mango, pomegranate, avocado, salmon, trout.

Foods that contain beta-carotene: apricots, mango, cantaloupe, nectarines, broccoli, carrots, spinach, sweet potato, lettuce, tomato, basil.

3. We consume protein foods

Protein-rich foods such as meat, poultry, fish, eggs, cheese contain tyrosine, an amino acid that increases dopamine and norepinephrine levels in the brain, enhancing attention and concentration and increasing the body’s energy.

4. We consume foods with carbohydrates

Carbohydrates are related to serotonin, a neurotransmitter in the brain, which, among other things, helps with a positive mood. Low levels of serotonin appear in depression.

We consume whole grain products, and not simple processed carbohydrates such as sweets.

We consume legumes, fruits and vegetables that have both carbohydrates and fiber that help our digestive system function better.

5. We consume foods with omega-3 fatty acids

The lack of omega-3 fats in our body is associated with depression. Foods rich in omega-3 fatty acids are: salmon, mackerel, tuna, sardines, seafood, soybean, walnuts, Brussels sprouts, flaxseed, avocado, flax seeds, chia seeds, algae.

6. We consume foods with vitamin D

The lack of vitamin D in our body is associated with depression.

Foods rich in vitamin D are, mackerel, salmon, herring, sardines, tuna, egg yolk, mushrooms, cod liver oil.

7. We consume foods with selenium

Reduced levels of selenium in the body are associated with a bad mood.

Foods containing selenium are: walnuts, brazil nuts, meat, fish, oysters, cereals, mushrooms.

8. We consume foods with magnesium

A magnesium deficiency in the body is a cause of depression and mood disorders. Foods rich in magnesium are: green leafy vegetables, nuts, bananas, legumes, oily fish and avocados.

9. Limit alcohol and coffee to a minimum

We significantly limit alcohol consumption as its frequent consumption, especially in large doses, is negatively associated with depression.

The caffeine found in coffee worsens the symptoms of anxiety in people with depression and causes irritability and stress.

10. We maintain a normal body mass index

Depression and obesity feed each other.

The low energy and non-existent motivation that people with depression have, results in less activity, less exercise and weight gain.

Medications for depression can cause weight gain. Depression has also been linked to overeating, especially unhealthy foods, leading to obesity.