Healthy Eating For People With Depression
For people with depression, diet plays a very important role. Eating healthy foods not only improves but also helps manage symptoms of depression.
For people with depression, diet plays a very important role. Eating healthy foods not only improves but also helps manage symptoms of depression.
I- Good food for people with depression
1- Omega-3
The human brain is made up of 60% fat, of which DHA and EPA are two very important components. Omega-3 supplementation need paying attention to EPA content (that is recommended about 1g/day) and EPA:DHA ratio (2:1 or 3:1) showing significant effectiveness in symptom improvement in patients with depression.
Omega-3 is abundant in fatty fish such as mackerel, salmon, herring; nuts like walnuts and flaxseeds. In 100g of food, mackerel contains 2.5g of omega-3, herring contains 1.7g and salmon contains 1.2g of omega-3.
To limit depression symptoms, you should eat fish at least 2 times a week, including once fatty fish and nuts.
2- Vegetables
Antioxidant-rich foods like vegetables and fruits have the ability to destroy free radicals that help protect brain cells against depression.
Leafy green vegetables such as kale, spinach, arugula (rocket), collard greens, amaranth, spinach... are good for people with depression. These vegetables are not only nutritious but also can be processed into many different dishes such as salad, smoothies,..
Colorful vegetables such as tomatoes, bell peppers, broccoli, cauliflower, eggplant, purple cabbage, berries (blueberries, strawberries...). In particular, avocado is rich in fat, fiber and potassium… good for people with depression.
Healthy Eating For People With Depression / ph: pexels
Legumes such as peas, white beans, soybeans provide folate - a vitamin needed to prevent depression from developing.
3- Mediterranean Diet
Mediterranean diet is a diet rich in fat, reduced protein and especially protein from animal meat (except fish). The fats in this diet come from fish and high-fat nuts like walnuts, flaxseeds, chia seeds, and avocados.
Mediterranean people like to eat fish, eat chicken in moderation and limit other meats as well as eggs and dairy. They also have a variety of fruit and vegetable meals. In particular, they like to use a variety of natural spices to accompany food such as cinnamon, pepper, onions, and garlic.
However, the most important point that needs to be mentioned is the Mediterranean lifestyle. A lifestyle with community meals, enjoy and share together, and group physical activities such as walking, dancing, cycling... This lifestyle and diet has helped the inhabitants of the Mediterranean have good health and have a long longevity.
Thus, the Mediterranean diet can be considered as a perfect combination of substances that is beneficial to health, against depression as mentioned above. Fish and nuts provide omega-3-rich fats, and green leafy vegetables and fruits provide a variety of vitamins and antioxidants.
A well-balanced diet rich in green vegetables, fruits, fatty fish and nuts has benefits for mental health, thereby reducing the risk of depression and reducing symptoms of depression.
II- Food Can Make Depression Worse
1- Sugar
Sugary foods are not good for the body. Sugar can also have a significant impact on a user's mood. Foods high in sugar such as cakes, cookies, cereals, beverages, condiments such as barbecue sauces, salad sauces,..
Many foods that are considered healthy contain unusual amounts of added sugar. Typical are energy bars, sugar mixes and honey roasted nuts.
People with depression should limit foods high in sugar, especially those with added sugar. Keeping blood sugar levels more balanced throughout the day can also help with a more balanced mood.
2- Refined grains
Many convenient foods can affect the mood of eaters such as white rice, pasta, crackers, bread, chips, and breaded foods. Eating too much of these foods will lower your blood sugar, which can also lead to symptoms of low mood and fatigue.
3- Alcohol
Alcohol is a depressant and can lead to impaired judgment and reaction time. Many alcoholic beverages can also contain quite a bit of sugar, which can worsen mood and cause blood sugar levels to rise and fall.
Healthy Eating For People With Depression
7 habits that increase your risk of depression
Life is increasingly modern, work pressure, mental pressure, even an unhealthy lifestyle are at risk of depression, adversely affects health.
Life is increasingly modern, work pressure, mental pressure, even an unhealthy lifestyle are at risk of depression, adversely affects health.
Read more
Facial Masking and Depression: 2 opposite states
Depression is a state that is often talked about in everyday life, but facial masking / masked facies is an opposing syndrome that cause a state of excitement in the body but less attention is paid to detect and prevent.
Depression is a state that is often talked about in everyday life, but facial masking / masked facies is an opposing syndrome that cause a state of excitement in the body but less attention is paid to detect and prevent.
Read more
5 effective natural supplements for depression
Here are the top 5 herbs commonly used as ingredients for anti-depressant and anxiety products which are effective natural supplements for depression.
Here are the top 5 herbs commonly used as ingredients for anti-depressant and anxiety products which are effective natural supplements for depression.
Read more
Why are entrepreneurs so easy to fall into depression?
Why does 1 out of 3 entrepreneurs have depression? Psychologists explain the cause and warn about the type of people who easily fall into excessive stress and depression.
Why does 1 out of 3 entrepreneurs have depression? Psychologists explain the cause and warn about the type of people who easily fall into excessive stress and depression.
Read more
Millennial depression syndrome is common but treatable
"Millennial depression syndrome": Millennials is the loneliest generation, even unhappy when making a lot of money …
"Millennial depression syndrome": Millennials is the loneliest generation, even unhappy when making a lot of money …
Read more
Depression – time to ring the alarm
Worldwide, the number of people suffering from depression increases rapidly every day and 48% of depressed people have suicidal thoughts, and 24% of those who commit suicide are reported to have not received prior treatment assistance. In the world, about 30% of the population has mental disorders, in which the proportion of depression accounts for 25%. Each year, the number of people committing suicide due to depression in our country ranges from 36,000 to 40,000. It is estimated that about 200 people are examined and treated for depression / day. These are alarming numbers, ringing alarm bells about the danger of this disease.
Worldwide, the number of people suffering from depression increases rapidly every day and 48% of depressed people have suicidal thoughts, and 24% of those who commit suicide are reported to have not received prior treatment assistance. In the world, about 30% of the population has mental disorders, in which the proportion of depression accounts for 25%. Each year, the number of people committing suicide due to depression in our country ranges from 36,000 to 40,000. It is estimated that about 200 people are examined and treated for depression / day. These are alarming numbers, ringing alarm bells about the danger of this disease.
Read more
Mediterranean Diet Improves Depression
The Mediterranean diet is more than just food, its a lifestyle. Following the Mediterranean diet was found to be associated with significant improvements in depression scores.
The Mediterranean diet is more than just food, its a lifestyle. Following the Mediterranean diet was found to be associated with significant improvements in depression scores.
Read more