Research indicates that food and mood are connected. Dietary modifications can bring about changes in brain functions, improving mood and mental outlook. So it should come as no surprise that depression symptoms could be alleviated by changes in your diet.
Treatment for depression includes changes in diet. Here are some beneficial things to include or exclude from your diet:
1. Diets for depression should be free from toxic stimulants such as caffeine, alcohol, and tobacco.
2. Vitamin B1 (thiamin) found in beef, yeast, nuts, and orange should be added while planning an anti-depression diet.
3. Vitamin B3 (niacin) is good for someone with depression. It can be found in yeast, milk, eggs, and meat.
4. Include vitamin B5 (pantothenic acid) present in foods like meat, liver, kidney, and eggs.
5. Vitamin B6 (pryridoxin) is essential for combating depression. It is found in cereals, grains, legumes, carrots, and spinach.
6. There is a link between depression and a diet containing low levels of vitamin B12. Vitamin B12 deficiency can lead to fatigue and shaky leg syndrome. Vitamin B12 plays an important role in the production of certain brain chemicals that regulate mood. A diet that has plenty of animal products such as fish, meat, poultry, eggs, and milk is rich in vitamin B12.
7. Free radicals can damage brain cells causing depression and your diet therefore must be rich in antioxidants to eradicate them.
8. An anti-depression diet should contain foods with high levels of iron like carrots, apple, and beetroot as they improve cognitive performance.
9. Vitamin D, which is effective in preventing Seasonal Affective Disorders, is also good for depression.
10. Fatty, fast, and fried foods must be curtailed.
11. Carbohydrates are linked with mood-boosting brain chemicals and must be part of an anti-depression diet.
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