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Depression is usually treated with medicine, but what we eat can also play a role in your mental health.
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Although more research is needed, some studies show that some diets can prevent or reduce the severity of depression.
“The right diet can give the brain more than it needs to avoid depression, or even treat it as soon as it starts,” says Lisa Mosconi of the Weill Cornell School of Medicine.
There are many different factors that contribute to depression. Some are beyond our control, such as genetics or a traumatic event in life. But the foods we choose to eat can also play a role.
And because food can affect some chemicals in the brain, such as serotonin, that help regulate mood. It is estimated that 95% of serotonin is produced in the digestive system. So it makes sense that what you eat can affect your mood.
The Mediterranean diet is believed to be effective against depression because it is rich in anti-inflammatory foods like leafy vegetables and fish, while reducing processed foods that can cause inflammation.
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It is unclear how much inflammation can contribute to depression. But some studies suggest that keeping inflammation away through diet can help prevent depression.
Foods that can help alleviate depression:
Mosconi says that the brain needs certain nutrients to produce the chemicals used to regulate feelings. Some of these beneficial nutrients and foods include:
Small fatty fish (such as salmon, anchovies, and sardines) – All of these fish are rich in omega-3 fatty acids, a type of fat that has been shown to reduce the severity of symptoms of depression by reducing inflammation.
Turkey: Eating turkey provides tryptophan, an amino acid that the body uses to make serotonin.
Cocoa: Certain compounds like flavanols and procyanidin, which are present in cocoa in dark chocolate, can reduce inflammation in the body.
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Foods rich in probiotics: More research is needed to understand how probiotics work with different diseases. But what the researchers discovered is that foods rich in probiotic acid like yogurt and sauerkraut contain live bacteria that are helpful in balancing gut bacteria, and this is important when it comes to depression because these bacteria can produce chemicals that regulate mood, such as serotonin and gamma aminobutyric acid (GABA).
Fruits and vegetables: Eating foods like fruits and vegetables can be one of the most powerful ways to fight inflammation because it contains antioxidants and compounds that help protect cells from damage caused by inflammation. Here are some antioxidant-rich foods: nuts, berries, pomegranates, dark chocolate, coffee and green tea, herbs like mint and oregano.
Source: Insider
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