Foods that fight depression and improve mood

The diet used to fight depression should be rich in foods that participate in the production of serotonin and dopamine, as these hormones are responsible for giving the feeling of pleasure and well-being in the body. Among the main foods used to improve mood are eggs, fish, flaxseed and dark chocolate.

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, but food also contributes to making the person feel better and more excited.

Foods that improve mood

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Foods that fight depression

Foods that must be consumed to fight depression are rich in the following nutrients:

• Tryptophan and omega-3: meat, fish, seafood, egg, chestnut, peanut, pea, avocado, cauliflower, banana, chickpeas, avocado, oats, dark chocolate; Calcium: milk and dairy products; Magnesium: chocolate, chestnuts, almonds, pumpkin seeds, brown rice, wheat germ, oats, avocado and bananas; B vitamins: spinach, kale, milk and dairy products, liver, chicken, plum and watermelon; Vitamin C: acerola, guava, pineapple, orange, lemon, mandarin, blackberry, raspberry; Fibers: fruits, vegetables and seeds such as chia, flaxseed and sesame.

To achieve 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 also: Chickpeas fights Depression and improves Mood.

Foods that make depression worse

In addition to increasing the consumption of foods that stimulate the production of well-being hormones, it is also 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.

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.

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.

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 cup 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

It is important to remember that in addition to dietary care, one should also seek help from a psychologist or psychiatrist. In addition, regular physical activity also increases the production of serotonin in the body, improving mood.

Treatment of depression

In addition to changes in diet, to combat depression it is also necessary to take actions such as:

• Follow up with a psychotherapist; Talk and go out with friends and family; Avoid hiding feelings and problems; Take medicine only under medical guidance.

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.

In addition to the diet, St. John's wort tea is a home remedy widely used to fight depression.