Yes, we often talk about "mental" and "physical" illnesses as if they are two separate things. But with a little hindsight, this distinction becomes more blurred and more impertinent. The truth is that what's going on in your body has a tremendous effect on what's going on at the top of your brain. And it is for this reason that there are foods that can fight depression but that people are totally unaware.
The 9 foods and drinks that every depressed person should consume
1 - Green tea
People have been using green tea to fight depression for thousands of years. According to research, the polyphenols contained in green tea stimulate the dopamine supply to the brain, which is nothing other than a "happy" neurotransmitter. These convenient polyphenols also increase insulin sensitivity. This maintains a regular supply of glucose, essential fuel for the brain. But that's not all ! The best part is that according to one study, drinking 4 cups of tea a day reduces the risk of being affected by depression by 50%!
2 - Almonds
2 - Almonds
100 grams of almonds contain 268 mg of magnesium. The latter is known to work wonders against depression and migraine. This is of course confirmed by the researchers, who, in a study in 1968, showed that the maintenance of a certain level of magnesium in the body can drastically reduce the risk of depression, migraine and vomiting. irritability. Eating a handful of almonds daily puts you on the right track!
3 - The salmon
Omega-3 fatty acids found in salmon are effective against depression. These omega-3s soften the cell membranes and facilitate the passage of serotonin, another neurotransmitter, "happy" through the brain. The researchers found that positive antidepressant effects increase with the consumption of omega-3 fatty acids. This lowers the side effects of depression.
Be sure, however, to stay away from farmed salmon. Buy the bio instead. A whole fish will give you more than one gram of omega-3.
4 - Avocados
Do you know that this is also an immeasurable source of Omega-3? Avocados also contain a lot of potassium, 485 mg per 100 grams more exactly. This is very positive because a high potassium diet is known to relieve symptoms of depression and stress.
An adult should aim at 4700 mg of potassium a day. A snack of avocado would be a great idea to help achieve this goal!
5 - The chocolate
Wait a second! This is absolutely not a bar! What we are talking about here is dark chocolate. Researchers have found that cocoa in dark chocolate increases serotonin and dopamine levels in your brain. It also reduces your level of cortisol, the neurotransmitter "stress". 40 grams of dark chocolate a day are enough to produce this effect.
6 - Bananas
Bananas contain tryptophan, a nutrient that your brain converts to 5-HTP. The latter, in turn, is converted into positive neurotransmitters such as serotonin and melatonin. Bananas also contain magnesium and potassium. A pair of bananas a day should do the trick.
7 - Blueberries
We know very well, when you have a blues, the last thing you want to see is blue. But think again, this little fruit is well worth it. Blueberries have antioxidant properties. This means that they reduce oxidative stress, a fundamental characteristic of depression. They also help your brain to develop new cells.
8 - Spinach
Of all green leafy vegetables, spinach is the one containing the most folic acid. This in itself is very good news since a deficiency of this acid is very common in people suffering from depression. It increases the level of serotonin and dopamine. Not to mention the fact that spinach is rich in magnesium!
9 - Asparagus
Here is another food rich in folic acid. This very popular vegetable is rich in vitamin B, which stimulates mental health by converting tryptophan from your body. And remember, tryptophan is the compound that your body converts into serotonin!
Learn more about foods which fight depression?
Watch this amazing video from Barbara Mendez!