We've been hearing from many people lately
''I'm depressed!! ''
''I indulged in food'''
''Where is my jar of chocolate?
So, is it really right to indulge in sweets or eat from a generous scoop? ? Aren't there any other foods that can be good for us in such situations? Let's take a look at the tips.
VITAMIN B and D
In the B group, especially vitamins B12-B9, Folate and Vitamin D are helpful in relieving mood disorders such as depression. If you ask what these vitamins are in, eggs, meat / chicken / fish, milk, whole grains are the best sources of vitamin B and folate, and dark leafy vegetables, fruits and hazelnuts are among the other sources of folate. But the sad news is that unfortunately we cannot meet our vitamin D needs from food. That's why, dear readers, let us tell you how we can best benefit from this valuable vitamin. For maximum benefit, it is enough to sunbathe for 15-20 minutes, 3-4 days a week, between May and November, especially on our joints. And of course, we need to have our vitamin D levels measured and take vitamin supplements as recommended by our doctor. But remember, doctor's advice is important. Because excessive use of vitamin D causes poisoning
OMEGA-3
Omega-3, which is abundant in cold water fish such as salmon, mackerel and tuna, and nuts such as flax and chia seeds, walnuts and almonds. 3. It increases the level of healthy fats in the brain, protects the myelin sheath that protects nerve cells and can ensure that the brain works at the highest level ;) With all these, it helps reduce the risk of mood disorders.
ANTIOXIDANTS
Antioxidants are heroes that fight against damaged molecules called free radicals, which have properties such as premature aging, cell death, and inflammation by accumulating in the body. Unfortunately, the brain may be more prone to such damage than other parts of the body. That's why we need to add antioxidants such as vitamin A (beta-carotene), vitamin C and vitamin E to our diet to remove free radicals and reduce stress-related symptoms of psychiatric disorders.
PROTEIN RICH FOODS
High A protein-rich diet is important for everyone, but there are some protein sources that are especially beneficial for people with depression. For example, foods such as tuna, turkey and chickpeas contain the tryptophan needed to create serotonin. Although the relationship between serotonin and depression is complex, eating these foods rich in tryptophan can help relieve symptoms.
SELENIUM AND ZINC
Often, low selenium levels are associated with poor mood. Therefore, adequate selenium intake may be part of reducing symptoms of depression. Then it would be beneficial to add seafood and whole grains to your diet.
Let's talk about zinc, it helps the body perceive taste, strengthens the immune system and can also affect depression. Additionally, low zinc levels are observed in individuals with clinical depression. If you are in the group that uses antidepressants, I suggest you have your zinc levels checked.
WHAT TO AVOID!
CAFFEINE
Caffeine can make it difficult to sleep and causes many problems. It can trigger anxiety symptoms in humans. That's why it's important for people with anxiety-related depression to stay away from caffeine. Also remember that caffeine continues to affect body systems for hours after consumption. For those who say they are depressed, I advise you to reduce the amount of consumption and be careful not to consume it in the afternoon.
ALCOHOL
Although occasional alcohol consumption is acceptable, it may reduce the symptoms of depression. may make it worse. Excessive intake can change mood and increase the risk of panic attacks or depressive attacks.
REFINED FOODS
Foods with low nutritional value but high calorie value (containing sugar and refined carbohydrates). foods) cannot fully maintain energy balance and may negatively affect mood by causing insufficient intake. When this is the case, an increase in depression symptoms may be observed.
PROCESSED OILS
Highly processed or refined oils such as safflower and corn oil contain omega-6 fatty acids. They have high value. And too much dietary omega-6 can cause an imbalance in the body that can affect symptoms of depression. lira.
Read: 0
