Food affects our mood in many ways. And there are more and more studies that diet can fight, prevent, or at least reduce the risk of depression. Various studies over the past few years have examined the relationship between the risk of depression and diet. The following foods can help you prevent depression.
Foods that help prevent depression
Bananas
Thanks to its nutrients potassium and tryptophan, the fruit has a mood-enhancing effect and prevents depression. The amino acid tryptophan in particular helps in the formation of the “happiness hormone” serotonin. Alternatively: Pineapples and plums also contain plenty of tryptophan.
avocado
Avocado is not only a popular vegetable with millennials, it also contains a lot of vitamin D. This vital substance is important for bone health, but also influences the production of good-mood hormones. Researchers suspect that it promotes the build-up of important neurotransmitters in the brain and keeps them in balance. The mix of unsaturated fatty acids, tryptophan, vitamin B6 and folic acid stimulates the formation of serotonin particularly strongly. Cut a ripe avocado into the salad or into slices on the bread.
salmon
The omega-3 fatty acids and vitamins B6 and B12 make the fish act like a natural antidepressant. Linseed oil and walnuts are also good sources of omega-3 fatty acids
yogurt
A current theory about the influence of diet on the psyche states that it works via the nerve network in the digestive tract: Ultimately, intestinal bacteria are responsible for our mood and a healthy intestinal flora is important for well-being. In particular, probiotic foods such as yogurt support the intestinal flora.
Beetroot
The tuber contains a lot of folic acid, which counteracts tiredness, insomnia and depression – the production of serotonin is stimulated. In addition, plenty of folic acid and other lightening B vitamins spinach, asparagus, parsley, broccoli and legumes.
chili
Very hot spices cause a painful stimulus that releases more endorphins. The happiness hormones released by chilli, pepperoni and paprika relax and lift the mood.
spinach
Like other green leafy vegetables, spinach contains the relaxing and anxiety-relieving magnesium. Legumes, nuts and whole grains are also valuable sources of magnesium.
Dried fruit
In addition to tryptophan, dates and figs also contain a lot of magnesium. That makes you stress-resistant and lifts the mood.
Eggs
Amino acids and especially vitamin D in chicken eggs contribute to the anti-depression diet. Other foods that contain vitamin D include hard cheese, oily fish, liver, and mushrooms.
Food cannot replace therapy
But if you feel depressed, sad, tired and without appetite for several weeks, not feeling joy but inner emptiness, you should not hope for the effect of the diet, but seek help immediately. Because even the best nutrition plan cannot replace professional therapy for depression
.