2023-08-09 07:15:00
Wednesday 09 August 2023, 12.15 p.m.
10 Anti-Depression Foods
In today’s fast-moving world, it is normal for people to experience stress and occasional feelings of sadness or anxiety. While it is important to seek professional help for individuals with depression, incorporating a healthy diet may improve mood and overall mental health. Dr. Krittee Phumasawin, MD, psychiatrist at the Mental Health Center in Navavej Hospital, has provided a list of 10 types of foods that can help alleviate depressive symptoms. These foods can serve as dietary guidelines for individuals experiencing depression or as a way to support loved ones who may be dealing with depression.
The 10 anti-depression foods are as follows:
1. Berries
Berries such as blueberries, strawberries, and raspberries are rich in antioxidants and vitamin C. These nutrients help reduce inflammation and oxidative stress, both of which are linked to depression. Adding a handful of berries to your daily snack or morning oatmeal can provide a bright start to your day and help boost your mood.
2. Fatty fish
Fatty fish like salmon, mackerel, and sardines contain omega-3 fatty acids, which are essential for brain health. Omega-3s help regulate neurotransmitters like dopamine and serotonin, reducing inflammation and potentially alleviating depression symptoms. Incorporating fatty fish into your meals at least twice a week can provide the most benefit.
3. Dark Chocolate
Dark chocolate with a high cocoa content (70% or more) contains antioxidants and compounds that stimulate the production of endorphins, natural mood enhancers. Enjoying small squares of dark chocolate as an occasional snack can lighten your mood.
4. Leafy greens
Green leafy vegetables such as spinach, kale, and iceberg lettuce are rich in folate, a B vitamin that helps produce neurotransmitters like serotonin and dopamine. These neurotransmitters contribute to feelings of happiness and well-being.
5. Nuts and Seeds
Nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds are excellent sources of healthy fats, protein, and fiber. The fiber content helps control blood sugar levels, and they also contain magnesium, a mineral that plays a crucial role in brain function and mood regulation. Adding a handful of nuts or sprinkling seeds onto your meals can improve your mood.
6. Turmeric
Turmeric, a bright yellow spice often used in curry dishes, contains a compound called curcumin, which has been linked to improved brain health and reduced symptoms of depression.
7. Avocado
Avocados are not only delicious but also rich in healthy fats, fiber, vitamins, and minerals. They are a good source of vitamin E, which acts as an antioxidant and may help protect brain cells from stress.
8. Whole grains
Complex carbohydrates found in whole grains such as quinoa, brown rice, and oatmeal can help increase serotonin levels in the brain, promoting a sense of well-being and happiness. Opting for whole-grain options instead of refined grains can keep your blood sugar stable and help you maintain a positive mood throughout the day.
9. Foods Containing Probiotics
Certain foods like yogurt, kefir, sauerkraut, and kimchi are rich in probiotics. In addition to improving intestinal health, these foods can also regulate neurotransmitters such as serotonin, which is linked to mood regulation and feelings.
10. Green tea
Green tea contains an amino acid called L-theanine, which promotes relaxation and reduces anxiety. Swapping your regular coffee or sugary drinks for a cup of green tea can create a feeling of calm and relaxation, stimulating a positive mood.
It is crucial to make informed and helpful food choices and to understand depression from both the perspective of the individual experiencing depression and their close ones. By doing so, we can help create an atmosphere of happiness and good mental health. If you have any doubts or need further information, you can contact the Mental Health Center at Navavej Hospital at Tel. 02 483 9999 or reach them through their Line account: @navavej. You can also visit their website at www.navavej.com.
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