Nutritional Blockbusters that Fight Depression
B Vitamins
Believe it or not, a
sweet potato or a spinach salad might help you beat the depression. Both
are rich in folate and vitamin B6 or pyridoxine. Deficiencies in these two
B vitamins, experts believe, can actually bring on the symptoms of
depression. Vitamin B6 works by keeping your brain's neurotransmitters in
balance. These chemicals control whether you feel
depressed, anxious, or on a steady keel. Experts are not sure why folate
fights the stress, but they do know low folate levels in your body can
deepen depression, and high folate levels can help defeat it. You can find
folate in most fruits and vegetables, especially spinach, asparagus and
avocados. Plant sources of the vitamin include navy beans, sweet potatoes,
spinach, and bananas. Depression can also signal a deficiency in thiamin,
also known as vitamin B1. Stick with whole-wheat breads, black beans, and
watermelon to punch up your thiamin levels. These foods might help you
feel more clearheaded and energetic.
Iron
Beating the depression might be as easy as eating iron-rich foods if you have iron-deficiency anemia. Over two billion people suffer from this condition and even more live with less-serious iron deficiency. A sour mood is a major symptom of a lack of iron. Other symptoms include pale skin, sluggishness, and trouble concentrating. Iron-deficiency anemia often attacks pre-menopausal women, people who regularly take nonsteroidal anti-inflammatory drugs (NSAID's) and others at risk for chronic blood loss. To get more iron in your diet, stick with legumes, fortified cereals, and other green leafy vegetables. And it's a good idea to top these foods with a rich source of vitamin C, like lemon juice amla, orange etc.. The vitamin C will help your body absorb the iron.
Selenium
You probably heard selenium fights cancer, but you might not know the mineral banishes bad moods, too. People who do not eat enough selenium-rich foods tend to be grumpier than people with a high dietary intake, according to recent research. Eat some high-test selenium foods - like mushrooms, vegetables, and wheat - and feel the effects for yourself
Carbohydrates
If stress gets you down, then the carbohydrate-rich diet worked to lower stress and depression Eating mostly carbohydrates during the day may make stressful situations more bearable for some people.The carbohydrate diet appears to work by raising the level of tryptophan in your brain. Tryptophan is the amino acid your body needs to make serotonin, the "happy" neurotransmitter.
It's important to remember not all carbohydrates are equal. Nutritionally speaking, carbohydrates from fruits, vegetables, and whole grains and cereals are best. They'll save you from stress and boost your levels of vitamins, minerals, and fiber.
Omega-3 fatty acids
Fat makes up about 60 percent of the human brain. You can keep your brain running smoothly with the right kinds of fats or you can gum up the works with too much of the wrong kind. It all depends on what you eat. They may even boost your mood.
Research group from
England noticed depressed people had less omega-3 fatty acids in their red
blood cells than healthy people. The more sever the depression, the less
omega-3.
There is even evidence that EPA can help treat people with schizophrenia,
a serious mental illness that can cause delusions, hallucinations and
disorganized behavior. Whether you're depressed or not, work more omega-3
into your diet and perhaps cut down on omega-6. Not that omega-6 is bad,
but too much leads to excess signaling in your brain. Fortunately, omega-3
can help stop the crazy antics of omega-6 and bring things back to normal.
The Good sources include dark green leafy vegetables like spinach, and
certain types of lettuce. Remember though, the omega-3 in these foods is
in the form of alpha-linolenic acid, which the brain can convert to DHA
only in small amounts. Just one caution -if you're taking blood thinners,
check with your doctor before taking supplements since omega-3 also has
blood-thinning effects.
Written By: Neha Maheshwari Neha Maheshwari is working with heart centre.
Email: maheshwari_neha_83@yahoo.com
Disclaimer: The views expressed in the article are strictly those of the writer and 123oye does not take any responsibility for them. Kindly consult a Doctor before following any advice.
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