When you feel depressed, there are many things you can do to fight it. For instance, the food you eat directly impacts your psychological well-being. Thus, one of the most helpful steps you can take is to amend your diet to get adequate amounts of all nutrients that prevent poor mental health. If you feel the tell-tale signs of depression rearing their ugly heads, make sure you eat these twelve foods often.
The hormone serotonin helps to stabilize mood. An amino
Kale, chard, collard greens, rapini, and arugula leaves are all great choices of vegetables if battling depression is your objective. They help with anxiety, support optimal brain function, and protect against cognitive decline. Ensure your stir-fries, soups, and salads contain dark leafy greens to safeguard your mental health.
Onions are great eaten raw in salads or sandwiches. They taste yummy when cooked in soups, stews, stir-fries, and other hot meals. However, some people find the taste of onion too strong. If you are one such individual, consider taking onion supplements instead. That way, you can enjoy the health benefits onions offer without enduring the taste.
The cuisines of many nations include mushroom dishes. Thus, it is easy to find recipes that include mushrooms in cookbooks and online. Do you like garlic? If so, a simple, vegan-friendly, yet delicious way to cook mushrooms is to sauté them in olive oil with fresh garlic.
Blueberries taste great on their own, in fruit salads, in yogurts, in oatmeal, and as a pie filler. You can also blend blueberries into a juice or smoothie.
Beans are full of tryptophan, the amino acid needed for serotonin synthesis. There is also a lot of magnesium in beans. Magnesium can help to boost your mood and overall mental health.
You can have beans on toast, make soup with them, add them to salads, or use them to make dips. If you go online, you will find countless international recipes with beans. For instance, cuisine from many South American countries often uses beans. You are sure to find a recipe that appeals to you.
Muesli, breakfast cereal, and certain types of bread contain plenty of healthy seeds. You can also buy trail mixes with seeds, nuts, and dried fruits.
Tomatoes make a superb addition to salads and sandwiches. However, tomatoes have more nutritional value once cooked. To get the maximum nutrition out of your tomatoes, cook them in a pasta sauce.
Oily fish such as salmon and mackerel contain lots of omega-3 fatty acids. Your body metabolizes omega-3 fatty acids into lipid mediators. Having more lipid mediators in your bloodstream can boost your mental health. Avoid consuming oily fish more than twice per week because it also contains a dangerous metal called mercury, which does not benefit brain health.
There are many ways to include oily fish in your diet. For instance, you can make a smoked salmon sandwich, eat some sushi, or use mackerel and mayonnaise to create a delicious creamy paste to enjoy on bread.
Chicken and turkey contain a lot of tryptophan, which your body uses to make the neurotransmitter serotonin. If you are not a vegetarian, eat some poultry daily to keep your brain working well and your mental health strong.
Chicken and turkey are both versatile. You can use them to make so many dishes it would take too long to list them in this article. If you are looking for something uncomplicated to make, you can roast poultry, make it into a pasta sauce, put it in a curry, or have it in a sandwich.
Add probiotic dairy products such as drinks and live yogurt to your diet if you wish to avoid feeling blue. Microorganisms in these probiotic dairy products stimulate the production of neurotransmitters that directly impact your mood, appetite, and circadian rhythm. Why not start your day with a probiotic dairy drink and see whether it improves your mental health?
Eat Them Often
You can eat most foods mentioned in this article daily. The only exception is oily fish. Oily fish contains the metal mercury, so you should eat it no more than twice a week. To avoid depression and anxiety, eat all the other foods daily, if possible.
A Happier Life
By amending your diet to include more depression-fighting foods, you help to guarantee a happier life in the future. Why not start looking online and in cookbooks for inspiration so you can eat them more often?