Depression, one of the biggest side effects of urban life, has become one of the biggest problems of today. Problems in social life, work life, stress and many other reasons push individuals into depression. In addition to social influences, eating habits also play an important role in the development of depression. Especially low-calorie diets or one-sided nutrition contribute greatly to depression by causing certain nutritional deficiencies. According to many studies, it has been determined that symptoms of depression are more common in individuals who eat a diet low in omega 3 and omega 6 fatty acids. According to a scientific article published in Germany, omega 3 supplements alleviate the course of depression by strengthening neural connections in the brain and having an anti-inflammatory effect.
EFFECTS OF FLAVANOIDS ON DEPRESSION
Especially Flavonoids found in vegetables and fruits play a protective role against many diseases as well as cognitive development. Its most important effects are its positive effects on the immune system. They support immunity by increasing the body's antioxidant capacity. They also affect mood by strengthening nerve conduction in the frontal lobe of the brain. This region is the part responsible for cognitive control and emotional regulation. Thus, they are effective in improving and even preventing depression. Research has proven that it has positive effects on individuals' emotional states and can reduce the risk of depression in later life.
In the last 10 years, many studies have been conducted to explain the relationship of flavonoids with depression. As a result, it has been proven that flavonoids increase nerve signals in the brain, protect brain cells against stress and increase blood flow. Depending on these mechanisms, flavonoids can show many beneficial effects, such as improvement in visual and long-term memory and increased consciousness.
FOODS THAT MAY ALLEVIATE DEPRESSION
St. John's Wort. :Thanks to the serotonin it contains, it has an antidepressant effect in anxiety disorders. St. John's wort, used as a nutritional supplement, has many side effects and interacts with many medications. It may cause loss of feature. These drugs include antidepressants. For this reason, it should not be consumed by those using antidepressant medications.
Omega 3: Most individuals with depression are especially deficient in omega 3. According to a study conducted in China, low omega 3 levels increase suicidal tendencies in individuals. For this reason, individuals should consume foods rich in omega 3 fatty acids. Consuming fatty fish 2 days a week increases the omega 3 ratio.
The best known sources of omega 3: Salmon, mackerel, sardine fish, avocado, walnuts, spinach, kale, flaxseed, chia seeds, canola oil, walnut oil, soybeans, purslane
Folic acid: Folic acid deficiency is observed in 15-38% of individuals diagnosed with depression. At the same time, folic acid deficiency causes the antidepressants used to be ineffective. Therefore, foods rich in folic acid should be included in the diets of these individuals. According to research, the use of folic acid supplements in depression has shown great success in the treatment.
The best known sources of folic acid: Lentils, brussels sprouts, eggs, salmon, walnuts, cauliflower, spinach. , peas, asparagus, beetroot, arugula, chestnut, artichoke, pea, flaxseed
Vitamin D: Vitamin D levels are generally low in individuals with mood disorders. Vitamin D deficiency, which directly affects mental health, is frequently encountered in many individuals today. Vitamin D protects brain cells by eliminating the toxic effects caused by excess calcium in the brain.
The best known sources of vitamin D: Egg yolk, milk, yoghurt, cheese, salmon, sardine, mackerel. , tuna, green lentils, mushrooms
Flavonoids: I mentioned above how important flavonoids are in depression. Flavonoids, which have the most important effect in preventing depression, increase HDL cholesterol, popularly known as good cholesterol. Studies have shown that low HDL cholesterol may cause suicidality.
The best known sources of flavonoids: Blueberries, grapefruits, citrus fruits, ginkgo, carrots, spinach. vegetables, potatoes, peaches, apples, lettuce and other fruits and vegetables
Zinc: Zinc deficiency may occur in individuals diagnosed with depression. Zinc deficiency negatively affects antidepressant treatment.
Best known sources of zinc:Wheat germ, red meat, chicken meat, cashew, pumpkin seeds, peanuts, mushrooms, flaxseed, spinach. , sesame, soybeans, green lentils, cheddar cheese
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