9 foods against depression

We change the clock and the days are shortened. That it gets dark earlier and we have less exposure to the sun can be a factor that contributes to worsen states of depression.

More and more people who take antidepressant medication come to my office. And it is that according to a study carried out by the Organization for Economic Cooperation and Development in 2013, Spain had doubled the consumption of antidepressants in 10 years, becoming the 7th country with the highest consumption of these drugs within the European Union.

Feeling depressed makes us eat poorly, but eating poorly can also leave us depressed. It is a fish that bites its tail.

Depressed people tend to become overweight and when this lengthens over time, obesity appears. When we feel bad we tend to fill the void of anger, loneliness, stress or depression with foods that cause us momentary pleasure.

The foods we turn to in difficult times are often rich in refined sugars and saturated fats, which stimulate dopamine and serotonin activation pathways, two neurotransmitters associated with happiness. That is why they make us feel good at the momentbut we do not think about the heaviness, nor the remorse that it gives us when glucose drops, we do not value feeling tired and looking bad in front of the mirror.

Once again “we are what we eat” and we don’t want to feel like minced veal, or a completely unnutritious bun from the gas station.

The best foods to fight depression naturally

But we won’t pose a problem without offering you a solution! There are clean, nutritious foods that can help us get out of the vicious circle of depression. Take note.

complex carbohydrates

Eating complex and whole carbohydrates can increase serotonin levels. The key is to consume carbohydrates that are as little processed as possible and that do not trigger high or low blood sugar.

Some options are brown rice, wild rice, quinoa, millet, oats, or amaranth.

Foods rich in selenium

A selenium deficiency can trigger depression, irritability and thyroid problems. Large amounts of this mineral are not needed and its requirements are easily achieved by consuming foods rich in selenium such as mushrooms, Brazil nuts, shellfish, tuna, cereals, seeds and other nuts.

Foods rich in folates

A deficiency of folates is related to depression, as it can reduce serotonin levels in the brain. Eating foods rich in vitamin B9 can restore levels and lift your mood.

Some foods rich in folic acid are green leafy vegetables, especially dark green such as kale, chard and spinach, and legumes such as peas, lentils and beans.

Foods rich in omega-3 fatty acids

A study conducted by the University of Pittsburgh showed that people with low levels of omega-3 polyunsaturated fatty acids had a higher risk of mild depression and low mood.

So, to improve our mood, we can take vegetable superfoods rich in omega-3 such as flax seeds, chia seeds, hemp, walnuts, and seaweed.

Foods rich in vitamin D

The main source of vitamin D is sun exposure. In winter, and especially in the Nordic countries, A large part of the population is at risk of suffering deficiencies of this vitamin, fact that is related to problems of depression and high indications of suicide.

That is why many nutrition experts recommend taking vitamin D supplementation and eating foods rich in it, especially during the winter months.

The vegan foods that provide vitamin D are the mushrooms

Vegetable fats

The brain needs fat to function. correctly. Unfortunately, it seems that society has a certain resentment or fear of fat consumption, which can lead to a deficit of macronutrients necessary for the proper functioning of the central nervous system. In addition, the polyunsaturated fats that we find in the plant kingdom are factors responsible for looking beautiful, clean and younger skin.

Incorporate into your diet foods rich in vegetable fats such as olives, avocado, nuts, seeds, and vegetable oils such as coconut and olive in moderation.

spicy foods

Spicy foods and with thermogenic effect can increase circulation causing the brain to release more endorphins that will lift our mood. Try incorporating chilies in your dishes and spices like ginger in your culinary preparations.

Foods rich in magnesium

Many people are deficient in magnesium due to the increasingly exaggerated nutrient poverty in our diets. This essential mineral has muscle relaxant properties, can reduce stress and improve mood.

For consume more magnesiumtry to increase the consumption of vegetables, legumes, nuts and superfoods such as raw cocoa.

Iron-rich foods

Anemia or Lack of iron in the blood can lead to fatigue or chronic tiredness, irritability and depression. Maintaining a diet with adequate levels of iron will be essential to maintain good emotional health.

Among the foods rich in iron we find seaweed, legumes, green leafy vegetables, pumpkin seeds and superfoods such as raw cocoa.