Many people, who have suffered from the mental illness that is depression, would say that it can also be referred as a physical illness as well as mental.
The ‘physical’ and the ‘mental’ illnesses have been separated into two different groups like they do not have anything in common. But the truth is that there is no big border that actually separates these two.
The real fact is that what is happening in your brain has a huge impact on what happens in your body. It is up to you if this impact is positive or negative. This depends on your daily diet, so be careful what you eat every day.
This is a list of 9 most beneficial foods and drink in case of depression:
Almonds are rich in magnesium and 100 grams have 268mg magnesium. Many people will confirm that magnesium is highly beneficial in case of depression and also in case of migraines.
Also this information is confirmed by many experts, so you have proof if you do not believe in the statements of people.
One study from 1968, showed that high levels of magnesium can treat and cure irritability, migraines and depression – and these levels are usually very low in Americans.
The needed dose of magnesium is between 310 to 400mg for men and women between 19-30 years old. Women over 30 need 320 mg and men need 420mg of magnesium. This dose can be taken with consuming a handful of almonds.
Avocados are also called the alligator pears, and they are rich in omega-3 and also potassium – 100 grams has about 485mg of potassium. This is very beneficial because a high intake of potassium can cure and treat the symptoms of stress and depression.
The recommended daily dosage of potassium is 4,700mg for an adult. So you should consume avocado during your snack time and you will feel the benefits.
Bananas are full wit one nutrient that the brain transform into 5-HTP – and it is the tryptophan. Then the 5-HTP is transformed into melatonin and serotonin which are the positive neurotransmitters. Bananas are also rich in potassium and magnesium.
Say goodbye to the depression.
All you need to do is just consume a couple of bananas a day.
Spinach has the highest amount of folic acid compared to all the dark leafy greens. This is very beneficial because people who suffer from depression use have a lack of folic acid. Folic acid also has the ability to increase the level of dopamine and serotonin in the brain, which are very positive chemicals. It is commonly used to increase the effectiveness of the antidepressants. Spinach also contains high amount of magnesium. Because of this it is recommended to consume spinach on a regular basis.
Asparagus is another food that is very rich in folic acid. This amazing vegetable is also abundant in vitamins B, which are highly beneficial in improving the mental health and boost the conversion of tryptophan in the body. Do not forget that tryptophan is a compound which is converted into serotonin.
6. Green Tea
Green tea is the most commonly used natural remedy in the fight against depression for many years. Many studies have showed that the green tea contains polyphenols which increase the levels of dopamine – the ‘happy’ neurotransmitter in the brain. This type of polyphenol also has the ability to boost the insulin sensitivity. This regulates the normal amount of glucose – which is a fuel for the brain.
Really nice, isn’t it. What’s even better is that the more green tea you consume the more benefits you get. When you consume four cups a day, you have 50% less chance to feel depressed than if you do not drink green tea at all.
Salmon is rich in omega-3 fatty acids, which are very beneficial in treating depression. This type of omega 3 fatty acid makes the cell membranes softer and the serotonin –which is a ‘happy’ neurotransmitter, get to the brain easily.
Also experts state that the consumption of omega-3 fatty acids is increased by the positive effects of the antidepressants. And they also reduce the side-effects.
But be careful not to use the farmed salmon. Always use the organic one. The whole fish gives even 1 gram upwards of the omega-3.
Do not get too excited about this, we are not referring to Kit-Kat bars. Dark chocolate is also very beneficial in relieving the symptoms of depression.
Studies have shown that the levels of dopamine and serotonin in the brain are increased by the cocoa from dark chocolate. It also has the ability to lower decrease the level of the ‘stress’ neurotransmitter – cortisol. It is recommended to consume 40 grams of dark chocolate every day. There are also many more mental health benefits that the dark chocolate offers.
When you are feeling sad and blue, anything blue is the last thing you want to eat. But this blue fruit is really beneficial. Blueberries contain antioxidant properties. They have the ability to lower the oxidative stress – which is the first feature of depression. Blueberries also can promote the growth of new cells, which is helpful in treating depression.
If you want to find out more ways and foods that are beneficial in case of depression you can watch this video from Barbara Mendez!
Another sources linked in David Wolfe’s article: