Healing the Pain of Depression
Through Proper Nutrition
Not only does a healthy diet help control your waistline, but wiser food choices may also help ward off symptoms of depression. The best nutritional plan to prevent depression is likely to be a varied diet with plenty of fruits, vegetables, whole grains, nuts, beans, and foods rich in omega-3 fatty acids. While you increase these healthy foods, cut down on the processed and prepackaged foods you eat.
Eating several servings of fruits and veggies daily, along with whole grains, lean meats, and occasional treats is the best way to support good mental and physical health throughout life.
The following foods will help you manage depression by providing a variety of important nutrients. Start by putting these four foods on your menu.
Start by consuming fresh nuts on a daily basis. Nuts are healthy foods densely packed with fiber, protein, and healthy fats. Try to get about 1 ounce a day of mixed nuts, including walnuts and almonds. Eat on nuts containing omega-3 fatty acids, such as walnuts and almonds, for the greatest long-term benefits.
The more fruit you eat, the lower your risk of depression, according to a assessment of research examining the parametric statistic between fruit and vegetable consumption and depression. Fruit is rich in vitamins, minerals, and micro-nutrients, devising it a great food to eat when you want a sweet sensation. Eating a variety of fruits, including berries, is ideal. Try to eat anywhere from 1½ to 2 cups of fruit daily, recommended by the U.S. Department of Agriculture (USDA).
Start by eating a wide array of vegetables, with lots of leafy greens and high-fiber root vegetables. The same research analysis that linked higher fruit intake with reduced depression risk recommended that consumption of more vegetables correlates with the same outcome. When you're feeling blue, a vegetable is probably the last thing on your mind, but the variety of vitamins and minerals in vegetables, as well as their fiber content, may help defend you against low mood and depression. Try to eat 2 to 3 cups of vegetables daily, recommended by the “US. Department of Agriculture”.
Research published in May 2013 in the “Journal of Psychopharmacology” looked at the mood and cognitive performance of having a chocolate drink every day for a month. Chocolate contains a type of antioxidant called polyphenols, which are known to boost mood. The 72 female participants were divided into three groups, drinking cocoa with 0 mg, 250 mg, or 500 mg of polyphenols. Those who drank the chocolate with the highest polyphenol count experienced the greatest boost in mood, feeling calmer and more content.
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