Fighting Depression
THROUGH HEALTHIER LIVING
There are numerous ways people can improve their moods by strengthening their bodies. Regular
exercise is one, quitting or reducing cigarettes and alcohol another. But a surprisingly simple way
to feel better is to change your diet. Here are eight foods which can have a huge difference on
your energy and attitude each day.
WALNUTS
This versatile food is easy to
incorporate into a variety of
dishes and contains numerous
important dietary supplements
including omega-3 fatty acids
and magnesium. Omega-3 supports overall brain health while
magnesium strengthens cell growth in the body.
FATTY FISH
Speaking of omega-3 fatty acids, fatty fish have an extraordinary amount of the essential
nutrient. Some fish where omega-3 is most common are tuna,
wild salmon and mackeral. Omega-3 can also reduce your
overall risk of heart disease.
CHERRY TOMATOES
In addition to being a delicious part of any nutritious
salad, cherry tomatoes can
help ward off depression.
These little tomatoes as well
as their larger counterparts contain the component lycopene
which has antioxidants that may help enhance your mood.
Get a bigger boost by cooking the tomatoes and adding a
healthy oil like coconut or canola.
DAIRY
While it can be easy to overdo dairy due to natural fats,
this food category has several essential vitamins including calcium, proteins
and vitamin D. Aim for
skim milk, yogurt and lowfat cheeses when you visit the grocery. These tasty choices
can help your body maintain a healthy balance of essential
supplements.
VITAL SIGNS Volume 10 • Issue 3
WHOLE GRAIN BREAD
Unlike their enriched white
counterparts, whole grain
breads provide high-fiber
carbohydrates without the
same dramatic rise in blood
glucose (sugar) levels. The
complex carbohydrates in
whole grain foods can improve mood quickly by helping to release serotonin. In addition to bread, aim for brown rice, whole
wheat pasta, sweet potatoes and oatmeal when shopping.
ASPARAGUS
This vegetable is one of the
strongest sources for folic
acid, which is often linked
with fighting depression. It
also contains tryptophan, a nutrient which helps the brain
produce serotonin to stabilize mood. Typtophan can also be
found in turkey.
GREEN TEA
This warm drink can have a naturally calming effect due to amino
acids found naturally in tea leaves.
Green tea is also rich in antioxidants which strengthen cells
throughout the body. With these
vitamins, green tea becomes a much healthier caffeinated
alternative to soda and coffee.
DARK CHOCOLATE
Though this is perhaps the most
obvious of the foods mentioned,
dark chocolate is an incredible improver of mood and a delicious
dessert. Cocoa contains impressive amounts of antioxidants and
is a great source of serotonin and dopamine. No wonder we
feel so good after chowing down.
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