We’ve all had the blues once in
while. But when they happen on a more frequent basis, it becomes
cause for concern. But there are ways to adjust your diet to help
stabilize your mood. It’s imperative to eat meals at regular
intervals in order to keep your serotonin levels in check, a chemical
in the brain that has a calming effect. Good nutrition is your best
defense for managing depression, without resorting to potentially toxic drugs.
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| Healthy foods for your brain & mood. (Photo credit: Wikipedia) |
Carbohydrates are linked to serotonin
production and lack of carbohydrates may cause changes in your mood.
Here are more food ideas to help you combat depression and kick those
blues.
Rich in omega-3 fatty acids, salmon and
mackerel are always a great choice for dinner. Omega-3 fatty acids
also help prevent heart disease and stroke and may help prevent some
cancers. Plus, salmon contains selenium, an important antioxidant
mineral. Be sure to choose wild salmon at the grocery store or local
fish market, since it contains more omegas than farmed, or Atlantic,
salmon.
A recent study indicated that people
who suffer from depression also have lower levels of the antioxidant
vitamin E. Olive oil, walnut oil, and other healthy fats and oils tend to have high vitamin E content.
Dark green vegetables like spinach and
peas are high in folate, a key player in the production of serotonin.
They’re also an excellent source of vitamin C and fiber. Fresh is
always the best option, as canned versions tend to have lower
nutritional value. Legumes are also high in folate and protein and
low in fat, and are an excellent option for those who are vegetarian
or on meat-restricted diets.
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| More good mood foods. (Photo credit: Wikipedia) |
Chickpeas are rich in fiber, iron, and
vitamin E. For a simple snack, combine a can of drained and rinsed
chickpeas with some minced garlic, fresh lemon juice, and olive or
canola oil in your blender or food processor. Add salt, pepper and
other spices as you wish. The resulting hummus makes a healthy and
hearty vegetable dip.
Chicken and turkey are both rich in
vitamin B6, which plays a role in serotonin production in the body.
They are both a good source of selenium and other vitamins and
minerals, too. You should always eat free-range, pasture-raised poultry to support the health of the planet, and minimize antibiotics and other toxins in your diet.
And please, if you’ve been dealing
with the symptoms of depression for a while, contact your
doctor to discuss available treatment options and find a natural and healthy solution that works for you.
