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Depression is usually treated with psychotherapy or medication, but some studies indicate that diet can also play a role in mental health and can prevent or reduce the severity of depression.
“The right kind of diet can give the brain more of what it needs to prevent depression, or even treat it as soon as the mental state begins,” says Lisa Mosconi of Weill Cornell Medical College.
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Here’s what the experts know about beneficial foods that can harm depression.
The relationship between diet and depression
There are many different factors that contribute to depression, some of which are out of control, such as genetics or a traumatic life event. But the foods you choose to eat can also play a role, as the foods can affect certain chemicals in the brain, such as serotonin, which help regulate mood.
It is estimated that 95% of serotonin is produced in the digestive system. So it stands to reason that what you eat can affect your mood.
For example, a 2014 review found that those who ate a moderate diet of fruits, vegetables, fish, and whole grains were 16% less likely to experience depression than those who ate a high-carb Western diet.
The Mediterranean diet is believed to be effective in fighting depression because it is high in anti-inflammatory foods such as leafy greens and fish, while also reducing processed foods that can cause inflammation.
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Inflammation is known to contribute to a number of illnesses, including heart disease, Alzheimer’s disease, and certain types of cancer such as the liver and cervix. It is not known to what extent inflammation contributes to depression. But some studies, like the 2014 review, suggest that preventing inflammation through diet may help prevent depression.
Foods that can help relieve depression:
Mosconi says the brain needs certain nutrients to produce the chemicals used to regulate emotions. Some of these beneficial foods and nutrients include:
Small fatty fish (Salmon, mackerel, anchovies, sardines, and herring): These fish are all high in omega-3 fatty acids, a type of fat that has been shown to reduce the severity of symptoms of depression by reducing inflammation.
-TurkeyEating turkey provides tryptophan, an amino acid that the body uses to produce serotonin.
Cocoa: Certain compounds such as flavanols and procyanidins, which are found in the cocoa of dark chocolate, can reduce inflammation in the body.
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Probiotic foods: More research is needed to understand exactly how probiotics work and the different diseases they can treat. But what the researchers found is that foods with probiotics like yogurt and sauerkraut contain live bacteria that help balance gut bacteria. This is important in depression, as these bacteria can produce mood-regulating chemicals, such as serotonin and gamma-aminobutyric acid (GABA).
-fruits and vegetables: Eating foods like fruits and vegetables can be one of the most effective ways to fight infections because they contain antioxidants, which are compounds that help protect cells from damage caused by inflammation.
Foods rich in antioxidants include nuts, berries, pomegranate, dark chocolate, coffee, green tea, and some herbs like mint and oregano.
Foods to avoid with depression:
Many harmful foods can also affect mental health. Here are some foods to avoid to prevent and fight depression.
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Processed foods: “Processed or fried foods often contain trans fats and a variety of chemicals that can promote inflammation,” Mosconi explains, adding that inflammation is a possible cause of depression, as well as other brain diseases such as Madness.
-Sugar: A diet containing a lot of sugary foods and drinks has been associated with higher rates of depression. This may be because sugar increases inflammation and can destabilize blood sugar levels. When the blood sugar level drops too much, symptoms like nervousness and an inability to concentrate can appear, while high blood sugar levels can cause fatigue.
Source: Business Insider
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