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A mental health disorder characterized by persistently depressed mood or loss of interest in activities, causing significant impairment in daily life. @shutterstock
A growing body of research shows evidence of the fact that our diet is intrinsically linked with our mental health. In fact, a whole new discipline, known as nutritional psychiatry, has emerged out of the findings of these studies. Recent research, done at the University of Virginia Health System, reveals that the probiotic lactobacillus present in yoghurt can uplift your mood and bring down your anxiety levels. The research found that diminished levels of lactobacillus in the gut amp up a blood metabolite known as kynurenine. That is when signs of depression start to set in.
Depression is a serious mood disorder that leads to self-loathing. If left untreated, individuals with depression can end up putting their lives at risk as depression is linked to suicidal tendencies. While medicines and psychological therapies are the most popular treatment modalities for depression disorder, eating the right foods can go a long way in dealing with depression. According to several theories of nutritional psychiatry, regular consumption of inflammatory foods can increase your vulnerability to depression by increasing intestinal permeability and harming the gut bacteria. Additionally, sugary foods are found to decrease a protein called brain-derived neurotrophic factor (BDNF), that contributes to the development of depression and anxiety. So, it is of utmost importance to eat mindfully for managing depression successfully. Apart from yoghurt, here is a list of foods that will help.
Dark leafy vegetables:
Green leafy vegetables help to reduce inflammation. @shutterstock
Dark leafy vegetables win hands down when it comes to foods that fight severe inflammation. Greens such as spinach, watercress, mustard greens, lettuce, and swiss chard are rich in folate, a water-soluble B vitamin that has the tendency to affect the mood related-chemicals in the brain. Studies have shown that serotonin levels rise with foods rich in folate. Low folate levels are linked to depressive symptoms and poor response to anti-depressants.
Walnuts:
Omega -3 fatty acids in walnuts help to battle depression. @shutterstock
Walnuts are rich sources of omega-3 fatty acids which enhance brain function and reduce depression symptoms. A study published in The British Journal of Psychiatry dived deep into the relationship between essential fatty acids and mental health. It concluded that western diets which are moving away from omega 3-fatty acids have resulted in a large rise in psychiatric disorders. Increase the consumption of healthy fats, they will fight depression for you.
Avocado:
Eat avocado to improve your brain power. @shutterstock
Avocados supply your brain with healthy fats that your brain needs to run smoothly. Three-fourth of avocado calories are from mostly monosaturated fats present in the form of oleic acid. With an average content of 4 grams of protein, it's a powerful source of protein and also has vitamins K, B (B9, B6, B5), C, and E12. That s not all, it is high in dietary fibre and low in sugar. Needless to say, eat avocado to defeat depression and boost your brain power.
Berries:
Bluberries contain antioxidants that help reduce the risk of depression. @shutterstock
Blueberries, raspberries, strawberries and blackberries are full of cell-repairing antioxidants. Antioxidants fix your cells and shield them from depression, cancer and other illnesses. A study published in the Journal of Nutritional and Environmental Medicine studied the effect of placebos and antioxidants on patients for two years. It was found that those treated with antioxidants had significantly lower depression score.
Tomatoes:
Add tomatoes to your diet to prevent depression from setting in your system.
@shutterstock
Tomatoes are packed with folic acid and alpha-lipoic acid, both of which are excellent for fighting depression. Alpha-lipoic acid helps the conversion of glucose into energy and stabilizes your mood.