5 Foods That Help Fight Depression! Maybe it's helpful to you, please accept it

food fights depression

A symphony of factors including genetics, hormones, disease, and stress can trigger depression. Now, scientists say your daily diet may also affect your risk of this mental illness. According to a new report published in World Journal, a growing body of research - including the first randomized controlled trial on the subject - suggests that food choices "may play a role in the treatment and prevention of brain disorders, especially depression. play a role in the disease”. psychology.

New report includes a review of 34 essential nutrients, 12 of which were identified as linked to the prevention and treatment of depression: folic acid, iron, long-chain omega-3 fatty acids, magnesium, potassium, selenium, thiamine, vitamin A, vitamins B6, Vitamin B12, Vitamin C and Zinc. Dr Felice Jacka, an Australian food and mood researcher and president of the International Association for Research in Nutritional Psychiatry, explained that researchers aren't just focusing on a single food or nutrient as a panacea for depression.

"The foods we eat contain countless compounds that interact in highly complex ways," says Jacka, who published the first dietary recommendations for depression prevention last year in the journal Nutritional Neuroscience. (Her work is also heavily cited in the new report.)

Healthy fats found in nuts and fish are essential for brain health and may play a role in depression. In a large study review, people who ate the most fish had a 17 percent lower risk of depression than those who ate the least. Another review found that omega-3 fish oil supplements enhanced the effects of medication in people with depression compared to taking a placebo.

In the study, one group upped their intake of fresh fruits and vegetables, whole grains, legumes, fish, lean red meat, olive oil, nuts, while cutting back on sweets, refined grains, fried foods, Processed meats and sugar-sweetened beverages. The control group received only social support for depression. After three months, one-third of those in the Mediterranean diet group reported significant symptom relief, compared with just 8 percent in the control group.

Fermented foods like kimchi and yogurt are full of healthy bacteria that can ease inflammation in your gut. It turns out that there is a link between digestion and brain health. Scientists call it the "gut-brain axis." Important brain chemicals, including the mood-boosting hormone serotonin, are produced in the gut. So, the theory goes, if you don't have enough healthy gut bacteria, your mood suffers

These vegetables are high in folate, with leafy greens like watercress, spinach, mustard greens, lettuce, and Swiss chard getting the highest ratings. These foods scored the highest of all animal- and plant-based foods, suggesting they are an important part of preventing or treating depression.

dark chocolate. Cocoa beans contain flavonoids, phytonutrients that are powerful antioxidants that can improve mood. In a large study of U.S. women without depression, higher flavonoid consumption was associated with a lower risk of depression, especially in older women.