Eat healthy to defeat depression

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1. After an experiment, many older people have received during hospitalization supplements or a placebo in addition to a healthy diet for 6 weeks. Results showed that when the group took supplements, folate and vitamin B12 level increased significantly. A low intake of folate and vitamin B12 is associated with the occurrence of depressive disorders;

2. Another study of depressive symptoms is associated with an increased consumption of refined sugars and excessive dairy products;

3. Vitamin B6 is used to control the level of homocysteine (which is related to mental disorders) and for dopamine, serotonin and melatonin (a low level leads to depressive disorders);

4. Strictly breakfast each morning, significantly improves mood during the day, energizes and helps eliminate stress;

5. Lack of vitamin B-complex vitamins is associated with the occurrence of depressive states;

6. Contraceptives can lead to mood swings, and some researchers say the estrogen in birth control pills would cause a deficiency of vitamin B6. It is therefore recommended to prevent depressive states using vitamin B6 supplements or foods high in vitamin B6 (avocados, bananas, liver, soybeans, poultry and beef, tuna, salmon, hazelnuts, peanuts);

7. Many researches claim that depressed people have low levels of omega-3 fatty acids, so it’s indicated a diet rich in omega 3. A Harvard University study showed that omega-3 fatty acids in salmon, mackerel, tuna, sardines or other cold water fish have beneficial effects on mood.

8. Research shows that depression is related to the amount of folate (folic acid) in the body, can be found in large amounts in green leafy vegetables.

Attack plan

Gillian McKeith, nutritionist and author of “You are what you eat”, proposes a plan of attack, therefore, nutritionists recommend that you must have regular meals and snacks between them to avoid sugars, refined carbohydrates (white flour products, white rice, white flour pasta), alcohol, caffeine, drugs and food additives.

Here are some rules that we recommend to strictly follow them:
1. Avoid all foods with allergens, foods that may promote allergic reactions are: chocolate, peanuts, eggs, soy and corn;

2. Avoid artificial sweeteners and food additives found in all processed foods;

3. Include in your diet, green vegetables, beans and lentils. All these have a high content of folic acid;

4. Eat foods rich in vitamin B6: wheat germ, egg whites, bananas, soybeans, sunflower seeds, avocados, plums, grapes, sprouted grains;

5. Eat fish 2-3 times per week to ensure an intake of omega 3 or take fish oil supplements;

6. It is important to include in your diet flax seeds, pumpkin seeds and vegetable oils. They contain essential fats needed for proper functioning of the brain and vitamin E that protects the brain.

Comments

comments

Comments

  1. Sometimes,
    Any people who has a hobby to eat everythings. But they eat all healthy food. I guess people like that is people that really fine and far away from stress.

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