The anti-depressive diet alone will not reverse any psychological disorder or make it disappear, however, in the multidisciplinary approach that every patient needs, nutrition certainly plays a very important role.
Thus, something as simple as eating anti-inflammatory foods, rich in antioxidants and vitamin C, can certainly help improve mood and well-being.
- Mark Twain said.
- In his usual form.
- That the only way to stay healthy is to eat what we don’t want.
- Drink what we don’t like.
- And do what we prefer not to do.
- It’s as if feeling good and enjoying a proper inner balance is at odds with the pleasure of eating.
- However.
- Good nutritionists and psychologists themselves say none of this is true.
“The foods we eat can be the most potent form of medicine or the slowest poison. “Ann Wigmore
The simple reality is that we eat badly. There comes a time in our lives when our range of culinary interests becomes the same as that of an 8-year-old.
We end up preferring something that can be prepared quickly and that generates energy quickly, such as carbohydrates, salt and sugar. And that’s what another factor adds to. The poor quality of our crops, soils lacking adequate organic matter and mass production where fruits and vegetables end up losing some of their properties.
Poor and inadequate nutrition has an impact on our well-being, so it is necessary to supplement any psychological and/or pharmacological treatment with adequate nutrition. The results can be seen in the long term.
In 2017, several universities in Australia and New Zealand conducted a series of research in collaboration with several hospitals, whose work was published in the medical journal BCM Medicine and aimed to determine whether maintaining an unsightly diet affected patients diagnosed with the disease. The results were positive and began to be visible at 12 weeks.
This relationship between our mood and our diet is an emerging area within what is called nutritional “psychiatry”. In addition, there is growing scientific evidence that what we eat significantly affects our emotions and well-being, so it’s worth considering and learning more about it.
Whole grains are an exceptional source of vitamins, minerals, dietary fiber, antioxidants and phytonutrients, for example, options as good as brown rice, oats or buckwheat provide an adequate amount of Tryptophan, an essential amino acid that allows us to synthesize Serotonin, wellness hormone and happiness.
Green leafy vegetables are a must in the anti-depressive diet, however, in addition to the classic green leaves that always come to mind when you think about it, there are other options such as calf, broccoli, chard, cabbage, arugula, etc.
They are very nutritious proposals, but in addition their contribution of antioxidants, vitamin B, C and folic acid allows us to reduce stress and anxiety.
In this research conducted in Australia and New Zealand, blue fish was consumed between two and three times a week, we have many options at your fingertips, such as salmon, tuna, trout, herring, mackerel, etc. The main benefit for patients suffering from depression is the richness of omega-3 fatty acids, present in this type of fish.
These types of long-chain polyunsaturated fatty acids are exceptional neuroprotective.
The anti-depressive diet leaves out red meats and opts for lean meats, among them we have two proposals: chicken and turkey, rich in protein and contain an amino acid called tyrosine, which will allow us to increase dopamine levels in the brain. If you fry these meats with a little lemon and olive oil, the benefits will be wonderful.
Carrot, pumpkin, tomato, etc. All red or orange vegetables contain beta-carotene, a type of essential nutrient that becomes the precursor to vitamin A in our body. With this component, our body enjoys proper internal balance, optimizes circulation, fights free radicals, improves mood and even reduces headaches.
Nuts are an essential part of the anti-depressive diet, every morning, accompanied by breakfast, we can eat between 4 and 6 nuts, in general, most oilseeds are very beneficial for mood disorders, intake of omega 3 and vitamin E, in addition to their powerful antioxidants and zinc, act as powerful neuroprotective and wellness mediators.
Kefir is one of the best probiotics we can consume, its lactose levels are low and above all it strengthens and cares for most of our intestinal flora, one fact that we cannot ignore is that much of Serotonin is not produced in the brain, but in the digestive system, so it is essential to have a strong and healthy intestinal flora.
The bacteria in our gut not only adequately benefit our digestion or absorption of nutrients, in addition, their activity is reflected in our cognitive, emotional and sensory function, a little kefir at breakfast, combined with fruit, can work long-term miracles.
In conclusion, if you are suffering from depression (or any other type of psychological problem) at this time, following a proper, varied and healthy diet will not eliminate this problem, this diet will only generate organic conditions so that the healing and treatment process is better So that we feel good inside and that our brain has the compounds necessary to produce more Serotonin , more dopamine?