The World Health Organization (WHO) estimates that around 300 Million people in the world are dealing with depression. And among these, about 800,000 of them commit suicide, and so many others get hooked on drugs or other bad vices. That’s alarming. What can we do to lessen those numbers? For starters, eating the right kind of food surprisingly helps!
Has it ever cross your mind that perhaps the food you eat affects your mental and emotional state of mind? Yes, food DOES play a big role in your daily mood, and maybe you just didn’t realize it. There are different types of food that have been known to combat depression. It’s important to know that your body produces free radicals that can potentially harm your brain. The way to fight this is by consuming foods that are rich in antioxidants, which help repair damaged and aging cells, by actively eliminating those free radicals. When you choose to eat these foods, it helps shun those depressing thoughts and feelings.
What are these super foods? Here’s 4 of them:
All types of berries are rich in antioxidants. A 2-year study conducted by the Journal of Nutritional and Environmental Medicine showed that patients who were given antioxidants had lower depression scores compared to those who were only given placebos. Why are antioxidants so important? Because they aid in the repair of cells, thus preventing depression altogether.
This is another fruit that is sure to help kick away your depression. Avocados have the good kind of fat that your brain needs in order for it to fully function. It is composed mainly of 3.4s oleic oil, which is a monounsaturated fat. It also consists of vitamin K, Vitamin C, Vitamin E-12, and the different B vitamins too. It also contains 4 grams of protein and 11 grams of dietary fiber. This fruit is also low in sugar.
The next super food is the tomato. Yes, this everyday vegetable fruit is actually one of the foods that can alleviate any feelings of depression. It has a lot of folic acid and alpha-lipoic acid that are important in the production of neurotransmitters like dopamine, serotonin and norepinephrine. In studies, people with depression were found to have folate deficiency. That’s why we think a tomato a day can help keep the blues away!
Walnuts have been known to ease feelings of depression as well as aid in you brain’s overall function. This is because it’s very rich in omega-3 antioxidants. Since our brain comprises of 80% of lipids, it’s important to nourish it by eating these kinds of food. People who lack these antioxidants were observed to have weaker minds.
Ultimately, you need to be mindful of what you eat when you are in a state of depression. There are comfort foods that temporarily make you feel good, like chocolates and ice cream, but these will actually make things worse. Consuming too much sugar will lead to a surge in your sugar levels, which can make you more depressed, irritable, emotionally unstable, unfocused, and tired. So watch what you eat. Snack on walnuts, tomatoes, berries and avocados when you’re feeling the blues, and you’ll be surprised at the positive changes in your physical and mental health.