The latest reports show that more than 5% of the planet’s population suffers from depression. But the type of diet and lifestyle a person follows plays a major role when it comes to overall health, both physically and psychologically.
According to a report published by the Boldsky website, which is concerned with health affairs, it was noted that excessive consumption of unhealthy foods, such as fast food, fried food, sweets, etc., for a few consecutive days can cause illness, and similarly, when the diet is healthy and balanced, The person soon notices that he is in a flourishing physical and psychological state.
To prevent symptoms of depression
Foods can help treat depression, meaning that ingredients such as vitamins, protein and omega-3 fats in some foods can help relieve and control symptoms of depression.
Depression is a mental health condition in which a series of symptoms occur due to an imbalance of certain chemicals and hormones in the brain. These symptoms include a persistent feeling of sadness and torment, lack of energy, lack of interest in activities, lack of focus, excessive crying, agitation, appetite changes, excessive thinking, stress, and in later cases suicidal tendencies.
Basically, however, habits and nutrients that you incorporate into your daily diet can help prevent or treat many diseases, including depression, or at least relieve symptoms or prevent them from getting worse. Of course, this step is done after consulting a doctor to determine the most appropriate nutritional supplement for each person.
A list of vitamins that can help prevent or naturally treat some symptoms of depression include:
1. Vitamin D
The main source of vitamin D is sunlight, which is a very essential nutrient that can treat depression, along with many other ailments.
Vitamin D is known to strengthen certain receptors in the brain, thus increasing serotonin levels. When the level of serotonin reaches appropriate levels in the brain, symptoms of depression can be reduced. Vitamin D is also found in egg yolks, cheese, beef, oranges, fish and soy milk.
2. Vitamin B6
Foods containing vitamin B6 are another nutrient that can relieve symptoms of depression, as it enhances nerve function in the brain and also helps solve hormonal imbalances in the brain, which can be a cause of depression. Adding foods rich in vitamin B6, such as chicken, fish, whole wheat bread, beans, eggs, vegetables, etc., to the diet can help in obtaining optimal levels of vitamin B6.
3. Vitamin B3
Low levels of serotonin in the brain are the main cause of depression. Vitamin B3 can help boost serotonin production in the brain, thus helping treat depression. Some of the best food sources rich in vitamin B3 are mushrooms, peanuts, green peas, fish, turkey and grass-fed beef.
4. Vitamin B12
Several research studies have shown that eating a diet rich in vitamin B12 can help stabilize mood, improve psychological energy, and reduce depression as well, as this vitamin can keep the neurotransmitters in the brain healthy. The list of foods rich in vitamin B12 includes meat and liver from poultry, shellfish, fish, milk and dairy products.
5. Vitamin C
Vitamin C is one of the most versatile nutrients with its health benefits, which include treating depression. Research studies conducted over the years have shown that vitamin C has a significant effect in improving mood and reducing certain symptoms of depression, such as lack of focus. Studies show that the reason is because vitamin C can keep brain cells regenerating. The best food sources of vitamin C are oranges, berries, kiwis, cauliflower, broccoli, tomatoes, spinach, and leafy greens.
6. Vitamin E
Studies show that taking vitamin E through the diet or by taking supplements daily can reduce depression to a great extent, as vitamin E can keep neurotransmitters in the brain healthy. Vitamin E can also be obtained by eating peanuts, hazelnuts, fish, fish oil, sunflower seeds, leafy green vegetables, almonds, and coconut oil.
7. Vitamin B9
Vitamin B9 is also known as folic acid and comes with a number of health benefits. Folic acid is also an essential nutrient in the treatment of depression, as it can improve levels of serotonin and dopamine in the brain, thereby reducing symptoms of depression. An adequate amount of vitamin B9 can be enjoyed by including adequate portions of lentils, beans, peas, avocado, spinach, okra and citrus fruits in the diet.