Antidepressant Diet: Eat Well To Feel Better

The antidepressant diet by itself will not reverse any psychological disorder until it disappears. Now, within that multidisciplinary approach that each patient needs, there is undoubtedly the level of nutrition. Thus, something as simple as consuming anti-inflammatory foods, rich in antioxidants and vitamin C can undoubtedly help us improve our mood and well-being.

Mark Twain said with his usual wit, that the

The simple reality is that we eat poorly. There comes a time when our range of culinary interests is the same as that of an 8-year-old. We prefer something that is prepared quickly and that gives us that pleasant “high” that carbohydrates, salt and sugar produce, for example. To this is added another factor. The poor quality of our crops, of those soils lacking adequate organic matter, and of mass production where fruits and vegetables end up losing part of their properties.

A deficient and inadequate diet impacts our well-being. It is therefore necessary that we complement all psychological and / or pharmacological treatment with adequate nutrition. The long-term results are just noticeable.

Antidepressant diet, can it really help me?

In 2017, various universities in Australia and New Zealand carried out a series of studies in collaboration with various hospitals. The work was published in the medical magazine “BCM Medicine” and its objective was to know if the fact of carrying out an antidepressant diet had any effect on patients diagnosed with this disease. The results were positive and the results started to show after 12 weeks.

This relationship between our state of mind and our diet is an emerging field within what is now known as “nutritional psychiatry”. What’s more, there is growing scientific evidence that what we eat significantly affects our emotions and well-being. Therefore, it is worth taking it into account and taking note of these guidelines that make up the antidepressant diet.

1. Whole grains

Whole or whole grains are an exceptional source of vitamins, minerals, dietary fiber, antioxidants, and phytonutrients. Thus, options as successful as brown rice, oats or buckwheat will provide us with a more than adequate amount of tryptophan, that essential amino acid that allows us to synthesize serotonin, the hormone of well-being and happiness.

2. Green leafy vegetables

Green leafy vegetables are an indispensable part of the antidepressant diet. Now, there are more options than the classic spinach, those that always come to mind when we think of this type of vegetable. We also have watercress, broccoli, chard, watercress, kale …

They are very nutritious proposals, but in addition, their contribution in antioxidants, vitamin B, C and folic acid will allow us to reduce stress and anxiety.

3. Blue fish

Within this study carried out in Australia and New Zealand, blue fish was taken between two and three times a week. We have endless options at our fingertips, such as salmon, tuna, trout, herring, mackerel … The main benefit for patients with depression is the richness in omega 3 fatty acids present in this type of fish

These types of long-chain polyunsaturated fatty acids are exceptional neuroprotectors.

4. Chicken and turkey

The antidepressant diet puts red meat aside and opts for lean meats. Among them we have two more than adequate proposals: chicken and turkey. They are rich in protein and contain an amino acid called tyrosine that will allow us to increase dopamine levels in the brain. If we cook them on the grill with a little lemon and olive oil the benefit will be wonderful.

5. Beta-carotenes

Carrots, pumpkins, tomatoes … All those red or orange vegetables contain beta-carotenes, a type of essential nutrient that becomes the precursor of vitamin A in our body. Thanks to this component, our body enjoys an adequate internal balance, circulation is optimized, we fight free radicals, improve our mood and even reduce headaches.

6. Walnuts

Walnuts are an indispensable part of the antidepressant diet. Every morning, in the company of our breakfast, we can take between 4 and 6 walnuts. In general, most nuts are very beneficial for mood disorders. The contribution of omega 3 and vitamin E, in addition to their powerful antioxidants and zinc, act as powerful neuroprotectors and mediators of well-being.

7. Probiotics

Among the best probiotics that we can consume is kefir. Its lactose level is low and what is even more important: it strengthens and takes maximum care of our intestinal flora. One fact that we cannot ignore is that a large part of serotonin is not produced precisely in the brain, it is produced in our digestive system. It is therefore essential to have a strong and healthy intestinal microbiota that adequately mediates this process.

Those bacteria present in our intestine, not only benefit our digestion or that we absorb nutrients properly. In addition, its activity reverses our cognitive, emotional and sensory function. A little kefir in our breakfast combined with fruit can work miracles in the long run.

In conclusion. If at this moment we are going through a depression (or any other type of psychological problem), following a suitable, varied and healthy diet will not make that problem disappear. What it will do is  generate the organic conditions so that the healing and treatment process is more optimal. So that we feel good inside and our brain has those necessary compounds to produce more serotonin, more dopamine …

The effort will always be worth it .