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foods to battle depression

Foods To Help Battle Depression

When you are feeling depressed, you probably aren’t thinking too much about the foods you are eating. But, research shows that eating right can give your brain the tools it needs to avoid (or even treat) depression. 

Let’s get real here, when we eat right, we tend to weigh less and feel better overall. But that is not the only reason the food you eat matters:

1.) Protein-rich foods boost energy — Proteins like turkey, tuna, and chicken contain the amino acid tryptophan which can help your body produce serotonin. Eating one of these protein-packed foods several times a day can boost energy and help you to clear your mind. Other healthy proteins can be beans/peas, low-fat cheese, milk, yogurt, and soy. 

2.) Vitamins help you feel better — A Spanish study showed a link between depression and the amount of vitamin B12 women got and the amount of folate men had in their diet. Eating things like legumes, nuts, fruits, and dark green vegetables can help keep folate levels high; and lean and low-fat animal products and fish can help to keep B12 levels where they need to be.

3.) Omega-3 Fatty Acids are good for your heart and your brain — Scientists have found that those who don’t consume enough Omega-3s are at greater risk for Major Depressive Disorder. Fatty fish, flaxseed, canola oil, nuts, and dark green leafy vegetables are all good ways to get your Omegas in. 

4.) Antioxidants help prevent cell damage — It is important to keep our brains in tip-top shape and antioxidants can help with that. Our bodies make free radicals which can damage cells and lead to aging and other problems. Antioxidants lessen the destructive impact of these molecules. Foods like carrots, broccoli, pumpkin, spinach, sweet potatoes, blueberries, strawberries, tomatoes, nuts and seeds all contain antioxidants. 

5.) The mineral selenium can keep your mood boosted — Low selenium levels have been linked to poor moods. Foods like beans and legumes, lean meats, low-fat dairy, nuts and seeds, seafood, and whole grains are all rich in selenium. 

Avoiding certain unhealthy foods can also help to reduce symptoms of anxiety and depression including limiting caffeine and alcohol. Remember if you treat your body right, your brain will follow. 

Why women should eat more ginger

There is this amazing spice— and “superfood”—readily available to all of us that many are not eating—ginger. It is loaded with nutrients that are great for our minds and bodies. And the best part is its sold in the produce sections of almost every grocery store. No need to go to a health food store. 

You can add it to a dish or crush some up to add to your tea or smoothie. Its spicy flavor can add a little zing or be muffled by other flavors, but regardless the benefits are undeniable. It is high in gingerol, a powerful anti-inflammatory and antioxidant, making it a great addition to any diet.

The real superfood

Here are just some of the reasons why women, in particular, should be eating more ginger:

1.) It is a powerful immune boosting tool, inhibiting the growth of bacteria. It can help with treating colds and other viruses.

2.) It can be used as an anti-nausea— popular for pregnant women — and can assist in digestion. 

2.) Its anti-inflammatory properties make it useful in treating muscle aches and pains.

3.) It has been proven to help lower blood sugar and improve heart disease risks.

4.) When taken at the beginning of a menstrual period, it can help to reduce cramps and bloating.

5.) The powerful antioxidant properties in ginger have been shown to help protect against age-related damage to the brain and improve brain function in older women.

Bottom-line if there are any dietary changes you plan on making, this is definitely one to consider especially as we are in the midst of cold and flu season. 

Source: Healthline.com

*Disclaimer: This article is not intended to act as therapy or to treat or cure an illness. Always consult a medical doctor or qualified licensed healthcare professional before making changes to your diet.