By Dt. Ritika Dua, Dietitian/Nutritionist,
Unfortunately, there is no diet that is specifically produced to combat depression. There are individual foods that help fight depression symptoms. They can be combined in different ways and the effects vary from person to person. Here are some foods that should be presented in your diet to battle symptoms of depression:
- Antioxidants are E%MCEPASTEBIN%ssential:
Our body produces free radicals that lead to cell dysfunctioning and aging. Antioxidants involve beta-carotenes, Vitamin C and Vitamin E which help in reducing the same. Their sources are:
1)For vitamin C: blueberries, oranges, peppers.
2)For vitamin E: nuts, vegetable oils
3)For beta-carotene: apricots, carrots, peaches.
- Eat Complex Carbohydrates:
Carbohydrates that are “simple”, like cakes and cookies are often damaging your health, so avoid them and eat complex carbohydrates like rice grains. Also, limit your sugar consumption.
- Proteins Breed Alertness:
Proteins from sources like tuna, chicken or turkey is said to be instrumental in increasing the secretion of a chemical in the brain called serotonin which is said to regulate mood. Milk and yogurt, peas and beans are also important sources of proteins which should be included in your meals.
- Selenium Diet:
Selenium is an essential component for a good diet as it helps to maintain good health. Studies have shown a link between low selenium intake and depression, so a good idea might be to increase selenium consumption in your meals. Sardines, whole grains, nuts and seeds are good sources of selenium.
- Omega-3 Fatty Acids:
Tuna, salmon, nuts and sardine are fishes rich with omega-3 fatty acids, which studies have shown to help reduce major depression.