Feeling down or depressed is one of the natural emotions that can be felt in everyday life. However, if this feeling of depression is not temporary, but persists, it can cause depression in which overall mental functions such as thoughts, thought processes, motivation, motivation, and interest are reduced. Depression is a major factor that significantly reduces the quality of life because it causes changes not only in the emotional part, but also in the physical condition and normal metabolism. In addition, this physical abnormality may cause disturbance of the normal secretion of hormones and the generation of inflammation, which may increase the risk of developing various endocrine and metabolic diseases. Although the main cause of depression is not clearly known, it is known that genetic factors, biochemical factors due to abnormal secretion of neurotransmitters, physical diseases, and various environmental factors influence the occurrence. Among them, environmental factors such as overwork, excessive stress, lack of sleep, lack of exercise, and nutritional deficiencies caused by an unbalanced diet act as the main cause of worsening the symptoms of depression. Therefore, it is important to minimize the risk factors that cause depression through regular exercise, sufficient rest, and a balanced diet. In addition, it can be said that regular intake of foods rich in nutrients that help improve symptoms of depression is also an important management habit that must be implemented. Now, let’s take a closer look at what foods are good for depression.
Best Foods To Help Overcome Depression
1. Salmon
Salmon, which is widely used as a food ingredient for various dishes such as salt-grilled, butter-grilled, and tempura, is the first food that is good for depression. Omega-3 unsaturated fatty acids, which are abundant in salmon, are called happiness hormones and are known as a representative ingredient that helps the normal secretion of serotonin, a neurotransmitter that regulates emotions. It is said that it helps a lot in reducing stress and depression by increasing the secretion of serotonin from abundant omega-3 unsaturated fatty acids. These omega-3 unsaturated fatty acids are said to be abundantly contained not only in salmon, but also in blue fish such as mackerel, herring, sardines, and tuna.
Salmon is also rich in vitamin D, a vitamin that our body produces when exposed to sunlight. It is known that a lack of vitamin D in the body increases the risk of developing depression.
2. Nuts
Nuts such as walnuts, peanuts, and almonds are also among the foods that can help prevent depression. These nuts contain the aforementioned omega-3 unsaturated fatty acids abundantly in plant form, which can help reduce the symptoms of depression by inhibiting the smooth synthesis of neurotransmitters and inflammation in the brain. Also, nuts are rich in an amino acid called tryptophan, which plays a role as a raw material for the smooth synthesis of neurotransmitters.
3. Avocado
Avocado, also called crocodile pear because of its bumpy skin like the back of a crocodile, is well-known as a fruit that has beneficial effects on the body because it contains abundant fat, about 20 vitamins, and 11 kinds of minerals. The unsaturated fatty acids contained in avocados help prevent depression and relieve symptoms, and have beneficial effects on brain function improvement. In addition, avocado has a high content of folic acid, which is effective in helping to reduce depression, so it is said to have a good effect on the prevention of depression.
4. Berries
Blueberries, blackberries, raspberries, and other berries contained in various fruits are also representative foods that help reduce depression. It is said that the effect of excellent antioxidants such as polyphenols and flavonoids, which are abundantly contained in berry fruits, reduces mood swings and induces positive emotional changes, helping to prevent depression and alleviate symptoms. Specifically, these berry fruits are known to be helpful in alleviating seasonal depression, which tends to occur during seasonal changes such as the changing seasons and when the amount of sunlight decreases.
5. Yogurt
Microorganisms in the gut are directly related to the overall health of the body, including immunity, and are particularly closely related to brain health and mental health. The lactic acid bacteria abundantly contained in yogurt improves the intestinal environment by helping the proper balance of beneficial and harmful bacteria in the intestine. do. Other foods and foods to control
In addition to the various foods mentioned above, milk, bananas, tomatoes, brown rice, mushrooms, and onion, etc., also help the normal synthesis of neurotransmitters and the stabilization of nerve cells to help prevent depression and relieve symptoms. In addition, green vegetables such as spinach, beetroot, and kale also contain high levels of folic acid and various vitamins and minerals that help reduce depression, thus preventing physical abnormalities caused by depression and helping to find peace of mind.
On the other hand, there are some food groups that need to be controlled. Processed foods and beverages containing fructose help the release of dopamine from the brain and can have effects such as improving mood and enhancing concentration and vitality, but these effects are only temporary. It is recommended to adjust the appropriate amount because it can amplify the desire to eat more food and feelings of depression. In addition, meat, oily foods, and processed foods containing artificial sweeteners with a high content of saturated fatty acids may block the normal production of serotonin and interfere with the normal blood flow of the brain, so it is not good for depression. It is recommended to avoid overdosing.
