FOODS THAT HELP DEPRESSION

Depression may be influenced by dietary factors ,and some research show that managing your diet

properly will help you reduce depression .Foods that help depression include all food nutrients .Each

nutrient play an important role in our body  to reduce depression .The following is an organization of

foods that help depression :

EAT REGULAR MEALS

By eating regular meals throughout the day  , you maintain blood sugar constant ,missing meals

,especially breakfast leads to low sugar which will cause low mood ,fatigue and irritability .You should

aim to have at least 3 meals per day to maintain constant blood sugar .If you feel hungry between the

meals ,you may need to take healthy snack like cereals ,fruits or nuts .

EAT ENOUGH CARBOHYDRATES

Carbohydrates are vital for the functioning of our body ,especially the brain ,your brain needs

carbohydrates  to function properly .Your brain needs carbohydrates as fuel ,and it needs a steady supply of carbohydrates to function properly ,thus ,help in reducing depression .

TAKE LESS REFINED FOODS

Less refined foods like : whole grain ,cereals ,pulses ,fruits and vegetables  have a lower glycaemic  index

and are also nutritionally much better than refined foods .Less refined foods contain thiamin (B1) ,  a

vitamin  that has been associated with control of mood .Sugary foods are quickly absorbed into the

bloodstream  which may cause an initial ‘high’ or surge of energy that soon wears off as the body

increases  its insulin production ,leaving you feeling tired and low .Your body needs vitamins and

minerals to function well ,vitamins and minerals are digested slowly ,helping to control the rate of

glucose supply to your brain and body. When cooking  vegetables ,use a small amount of pre-boiled

water ,and should not be overcooked  ,you will lose much of the vitamin content .You should take

breads ,breakfast cereals ,rice and pasta ,potatoes ,at least 5 portions of fruits and vegetables daily .

INCLUDE PROTEIN

Proteins ensure a continuous supply of the amino acid tryptophan  to the brain ,which can improve your

mood .Fresh meat ,fish ,shellfish ,eggs ,nuts ,milk ,low fat cheese ,seeds are the best sources of protein .

INCLUDE FATS

Our cells needs fats to maintain their structures and our brains are made of around 40%fat .Take more

amount of nuts ,seeds and use olive or nut oil dressing on salads .You should decrease trans fats found

in processed and packaged foods such as sausages ,processed meats ,pre-packaged cakes and biscuits .

INCLUDE FISH

Oily fish contain omega 3 oils which may help reduce depression ,include them 3 times per week .You

can also make use of supplements such as olive  and avoid trans fats in processed foods .

MAINTAIN HEALTHY WEIGHT

Excessive weight loss or weight gain can negatively affect your mood .Lack of  good nutrition and weight

loss will deprive the brain of glucose .

TAKE IN MORE FLUID

Dehydration negatively affect your mood ,take in more fluid .aim about 2 litres per day .Avoid energy

drinks ,too much intake of coffee (limit to 3 cups ), too much intake of tea (limit to 5 cups ) as these 

contain caffeine which may have impacts on your mood .Avoid too much intake of alcohol as it has

dehydrating  affect leading to more depressed or anxious