October 24, 2017, 19:07
Foods rich in nutrients help us to fight blues, apathy, lethargy and a decrease in tone.
So that autumn depression doesn’t even get close to you, we advise you to include this “lucky five” in your diet!
They contain tryptophan, an essential amino acid necessary for the production of the “hormone of joy” (serotonin). With a lack of this substance, increased irritability, sleep disturbances, and memory loss are observed. It is not produced by our body on its own, so it must be “fed”. Tryptophan synthesis is facilitated by B vitamins, vitamin C, magnesium and zinc, so in addition to the banana antidepressant diet, foods containing these substances (legumes, rice, eggs, cereals, fruits) should be included in the diet.
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Eat tuna, salmon, sardines or mackerel at least 2 times a week. They are rich in omega‑3 fatty acids, which are essential for overcoming depression. It is no coincidence that in countries where residents constantly eat a lot of fish, the suicide rate due to depression is much lower than in traditionally “meat” regions. By the way, fish contains both tryptophan mentioned above and vitamin D.
One of the most popular delicious “antidepressants” that many indulge themselves instinctively, without even thinking about what it contains that is useful for mood. After all, it was established empirically: I ate a piece of chocolate — and my heart somehow immediately became more fun! Perhaps the point here is in the branded “bouquet”: both tryptophan, and caffeine, also theobromine, and glucose — all this invigorates, helps to turn on activity.
Read also: 5 changes that will occur in the body after giving up sugar
Fresh vegetables and fruits generally well compensate for the lack of vitamins A and C in the body. Carrots, tomatoes, pumpkins, apples — and, of course, oranges and tangerines are especially good at this task. Vitamin C, found in abundance in citrus fruits, will relieve nervousness and depression.
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Nuts contain magnesium. This element helps to cope with anxiety, relieve irritability, increase the body’s resistance to stress factors. This is the most important mineral substance with which he fights stress. And nuts are one of the best sources of magnesium. Along with legumes, broccoli, spinach, buckwheat and other cereals. Add some nuts to sweet natural porridge for breakfast — and the body will thank you!
What do you need to know about proper nutrition?
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The opinion of the editors may not coincide with the opinion of the author of the article.