Diet Counselling - Depression Prevention - What you should Eat and Why?
Remember that there is a link between food and mood. This can be traced to neurotransmitter activity in the brain.
Complex Carbohydrates
Consuming foods that are high in tryptophan along with foods high in complex carbohydrates will help enhance the proper absorption of tryptophan more effectively. Foods that are often well known as “comfort foods” tend to be high in complex carbohydrates.
Leadind food sources of complex carbohydrates are brown rice, potatoes, white rice, beans ans wheat.
Folic Acid
Depressed people show a often show Folic Acid deficiency. If they get more vitamins through food it can help them. Vitamin has the ability to reduce the high levels of homocysteine associated with depression. Leading food sources of folic acid include asparagus, beets, brocolli, Brusells, avocados, spinach, cabbage, bok choy, beans, chickpeas, soyabean, lentils, oranges, peas, turkey.
Magnesium
Magnesium is a mineral that may ease symptoms of depression by acting as a muscle relaxant. Leading food sources of magnesium are spinach, avocados, almonds, buckwheat, amarnath, chocolate, pumpkin seeds, oysters, sunflower seeds, Brazil nuts, Quinoa and barley.
Niacin
Based on niacin’s well-recognized role in promoting sound nerve cell function, some experts recommed this B vitamins for relieving depression as well as feelings of anxiety and panic. Most B-vitamin complexes contain niacin in sufficient amounts for this purpose; they also offer the mood enhancing benefits of other B vitamins. Leading food sources of niacin are brown rice, lamb, pomegranates, tuna fish, wheat, turkey and chicken
Omega-3 Fatty Acids
Certain omega-3 fatty acids may be beneficial for depression. Docosa hexaenoic acid (DHA) is the building block of human brain tissue. Low levels of DHA have been associated with depression. Leading food sources of omega-3 fatty acids include walnuts, salmon, trout and tuna.
Honey and Lemon Balm
Honey contains laevulose, dextrose and other sugars, which give instant energy and a personal feels active and stimulated after its ingestion. An excellent brain tonic is to soak seven almonds in water overnight and after removing the skin, taking them with a tablespoon of honey in the morning.
Lemon balm is an important culinary herb of the mint family. It is considered an antidepressant, and has been used successfully in the treatment of mental depression. It alleviates brain fatigue, lifts depression and raises one’s spirits. A cold infusion of the balm is reputed to be excellent for its calming influence on the nerves. To make the infusion, soak about 30 grams of it in half a litre of cold water for twelve hours. The infusion is then strained, and taken in small doses throughout the day.
Selenium Foods
There is interesting new evidence that eating foods rich in the trace-mineral selenium can improve moods. In a controlled study, 50 healthy men and women, aged 14 to 74, took either 100 micrograms of selenium a day or medicine for five weeks or a placebo. After six months, they switched to opposite pills. The selenium in their diet was also measured. Throughout, tests were conducted to judge thier moods as to whether they were more composed or anxious, agreeable or hostile, elated ot depressed, confident or unsure, energetic or tired and clear headed or confused. The surprising results were that moods improved markedly when the subjects got enough selenium.
The researchers concluded that a subtle selenium deficiency, not enouugh to cause a disease, puts a curb on the mood. Thus, correcting the slight deficiency would normalise the mood, but getting more of the mineral would not boost it further. Rich vegetarian sources of selenium are garlic, onions, tomatoes and milk. It is believed that selenium influences mood presumably due to its antioxidant power.