15 Foods That Can Help Those Suffering from Anxiety and Depression

Problems such as depression and anxiety have become common in the world’s population, affecting more females than males, as a result of the fast-paced and unhealthy lifestyle generally adopted in large cities these days. In Brazilaccording to the latest data from the WHO (World Health Organization), about 5.8% of the population suffer from these disorders—or 11.5 million people.

Depression can lead to other health problems. But it is possible to reduce its effects through proper medical treatment – which may include taking some medications. The consumption of some foods and the practice of physical activity can also contribute a lot to improve the condition of people who suffer from these disorders.

Today the awesome.club brings a list of foods that can help you deal with symptoms and feel better.

Dark chocolate contains flavonoids and antioxidants, which help keep blood pressure under control. In addition, it has phenylethylamine, a neuromodulator, which makes you in a good mood🇧🇷 It is necessary to remember that these benefits are obtained only with semisweet chocolate. Sweeter ones do not show the same positive effects.

The amount of omega-3 that we can find in so-called cold water fish is capable of restructuring brain tissue, reducing the tendency to depression and improving the way neurotransmitters, such as dopamine and serotonin, transport information from the brain to different parts of the body.

Different varieties of pepper, such as jalapeño and jalapeno, have a substance called capsaicin, which has an antidepressant effect. Although many people cannot tolerate the spicy taste of these vegetables, this effect produces a slight feeling of euphoria.

Yogurt contains beneficial bacteria such as lactobacilli — some also contain probiotics. In addition to being good for intestinal health, it also helps to regulate mood, reducing symptoms of depression.

Depression symptoms are related to chronic inflammation. Saffron, consumed in capsules, powder or in any other form, has anti-inflammatory and antioxidant properties, which help to regulate mood, contributing to reduce anxiety.

Dark green leaves are the richest vegetables in vitamins and minerals that we can consume. In addition to being good for the functioning of the organism, they help to reduce anxiety and bad mood, showing better results in the raw state than when cooked. Some examples are kale, arugula and spinach.

The so-called oilseeds, such as walnuts, peanuts, Brazil nuts, hazelnuts and pistachios contain a large amount of proteins and amino acids, which makes them essential foods for a healthy diet. If you suffer from problems such as anxiety or depression, these chestnuts can be powerful allies to maintain a good mood. Just be aware, as excessive consumption can make you fat.

Quinoa is a complex carbohydrate that is high in fiber, magnesium, manganese and potassium. These nutrients help to have a good mental health, because facilitate the sending of information through neurotransmitters. In addition, quinoa is rich in protein, which, as we mentioned earlier, helps reduce the symptoms of depression.

Mushrooms are rich in iron and magnesium, two of the most important minerals to keep the body functioning properly. they help to improve brain functioncontributing to the improvement in cases of depression, anxiety, and other mental disorders.

Olives contain a high amount of vegetable oils, vitamin E, K and antioxidants, which help improve blood circulation, resulting in brain health benefits. Both the consumption of the fruit and the oil can result in a big improvement on the health of patients suffering from depression and anxiety.

Consuming chia seeds is associated with weight loss because of their nutritional value and anti-inflammatory power. However, few know its benefits for mental health, a result of its high content of calcium, magnesium, antioxidants, fiber and phosphorus, making it one of the ideal foods for the depression symptoms treatment🇧🇷

A study by the University of Navarra, in Spain, showed that middle-aged people who consume more than two cups of coffee a day have lower rates of anxiety and depression, while those who consume one or two cups do not show major changes in relation to occurrence of these problems.

Bananas contain serotonin, a neurotransmitter that makes communication between neurons in the brain more efficient, making the person improve their mood after consumption. The fruit also has the power to strengthen memory.

Avocado is a great source of vegetable oils, amino acids and vitamins B1 and B2, which, like olives or dried fruits, help improve mental performance, affecting the mood. This food also contains a large amount of magnesium and its consumption is associated with healthy eating habits.

Again, protein plays an important role in the battle against depression symptoms and eggs are an excellent source of this nutrient. Fatty acids, vitamin B, D and omega-3 make them ideal for breakfast for people with this condition.

There is a connection between processed foods and the tendency to suffer from depression. This is due to the amount of chemicals they have, in addition to added sugars, preservatives, fatty acids, trans and saturated fats and cholesterol, which affect the proper functioning of the brain.

Some of these foods provide an immediate feeling of well-being in the body, causing a rebound effect, which, in turn, triggers anxiety episodes🇧🇷 Among the main products with these characteristics are:

Cookies Embedded Biscuits Alcoholic drinks Energy drinks Sugary drinks and soft drinks Fast food Other processed foods

What changes would you make to your daily diet to reduce these symptoms? Why does it seem like more and more people are suffering from depression and anxiety every day? Share your point of view in the comments section.