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To combat the symptoms of depression and promote quality of life, it is important that the person has a diet rich in foods that promote the production of serotonin and dopamine, which are substances responsible for the sensation of pleasure and well-being in the body. Thus, some of the foods that can be included in daily life are eggs, fish, bananas, flaxseeds and dark chocolate, for example.
Depression is a disease of the nervous system characterized mainly by loss of energy and constant tiredness, being treated through monitoring by a psychiatrist and psychologist, however eating also contributes to making the person feel better and more excited. Here's how to identify the symptoms of depression.
Foods that fight depression
The foods that must be consumed to fight depression are rich in nutrients that help to increase the levels of serotonin circulating in the blood, promoting a sense of well-being and improving mood. Thus, some of the nutrients and foods that should be included in the daily diet are:
- Tryptophan and omega-3, which can be found in meat, fish, seafood, eggs, chestnuts, peanuts, peas, cauliflower, bananas, chickpeas, avocados, oats, dark chocolate;
- Calcium, present in milk and dairy products;
- Magnesium, which can be found in chocolate, chestnuts, almonds, pumpkin seeds, brown rice, wheat germ, oats, avocado and bananas;
- Vitamins of the B complex, which is present in spinach, kale, milk and dairy products, liver, chicken, plum and watermelon;
- Vitamin C, present in acerola, guava, pineapple, orange, lemon, mandarin, blackberry, raspberry.
- Fibers, such as those found in fruits, vegetables and seeds such as chia, flaxseed and sesame.
To obtain results in improving mood, these foods should be consumed daily with every meal, and are also important for losing weight and improving intestinal transit.
See more tips on foods that help fight depression in the following video:
How intestinal flora improves mood
Having healthy intestinal flora is also essential to prevent depression and improve mood, as the good bacteria that live in the intestine produce and store more than half of the serotonin available in the body, a hormone that is responsible for good mood.
Thus, it is necessary to have a healthy and balanced intestinal flora to prevent and help control depression and anxiety. Some of the good bacteria in the gut are present in plain yogurt and kefir, for example, and feed mainly on fiber, found in whole foods such as oats, whole grain bread and flaxseed, while the bad bacteria consume more sugar and white flour.
What not to consume
It is important to avoid foods that increase mood swings, such as alcoholic beverages, fast food, soft drinks and foods rich in fats and sugars, such as fried foods, sweets and desserts, because these foods cause sudden changes in the blood sugar level, leading to changes in the production of hormones in the body and weight gain, factors that increase the chances of having and worsening depression.
Menu to fight depression
The following table shows an example of a 3-day menu to fight depression:
Meal | Day 1 | Day 2 | Day 3 |
Breakfast | Banana smoothie, milk, 1 col of oat soup + 1 col of peanut butter soup | Sugar-free coffee + wholemeal bread sandwich with egg and cheese | 1 plain yogurt with oats + 1 slice of cheese |
Collation | 10 cashew nuts + 1 apple | 1 mashed banana with peanut butter | 1 glass of pineapple juice with mint |
Lunch dinner | 4 col of brown rice soup + 3 col of bean soup + vegetables sautéed in olive oil + 1 grilled pork chop | Wholemeal pasta with tuna and tomato sauce + green salad with oil and vinegar | Grilled salmon with sesame + pumpkin puree + 3 col of brown rice soup + raw salad |
Afternoon snack | 1 glass of plain yogurt with strawberries, 1 col of chia tea and 1/2 col of honey bee soup | Acerola juice + 3 whole toast with cheese | 1 banana + 3 squares of 70% chocolate |
How treatment should be
Treatment for depression should be done according to the guidance of the psychologist or psychiatrist, and it may be necessary, in some cases, to use medications. In addition, it is important that the person talk and go out with friends and family, avoid hiding problems, have a diet rich in tryptophan, practice physical activity on a regular basis and frequent therapy sessions.
In addition, it is important to remember that depression is a serious disease and that family support is essential to overcome this problem. Proper treatment without giving up care is essential to cure depression. See more tips on how to get out of depression.
Learn more about depression and what to do in the following video: