Bachelor of Computer Application, BCA, TU
014240005, Putalisadak Kathmandu
Right diet does not just keep you healthy but uplift your mood too. Scientific studies suggest that few type of food contain components that are good for mental health and ease depression. However, you should keep in mind that Healthy diet is just a part of overall treatment. Though balanced diet helps to ease your depression, you can not completely rely on the food to treat depression.
Here is a list of food that helps to boost mental health
1) Fatty Fish
Oil found in fatty fish such as trout, herring, salmon, and mackerel may help stabilize mood and fight depression. Fatty fish is a god source of omega-3 fats which plays a key role in brain function. Chemicals like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are found in fish oil which is vital for mental health.
2) Green Veggies
Green veggies are believed to ward off blues. It contains minerals, phytochemicals and vitamins A, C, E and K. Studies show regular consumption of green vegetables keep you happier and calmer.
Nuts contain Vitamin B6, magnesium, iron, amino acids and protein. These nutrients are very helpful to ward off depression. Cashews are rich in amino acid tryptophan which is curial for boosting the uptake of serotonin in the brain and works as a precursor to the anti-depressant hormone.
4) Olive Oil:
Studies show Olive oil plays a vital role in the emotional well-being including combating depression. When combined with diets like vegetables, oily fish and cereals, it works like a magic which help to minimize the symptoms of depression.
Lentils contain tryptophan which is a key in fighting depression. Just a cup of cooked lentils contains 50% of the daily dose of tryptophan. It is also a rich natural source of dietary fiber, folate, iron and vitamin B1.
6) Low-Fat Dairy:
Low-fat cheeses, milk, yogurt and other dairy products are packed with calcium, protein and vitamin D which help to combat depression.
7) Green Tea:
Green tea contains caffeine and amino acid named theanine which has depression-fighting properties. Consumption of green tree helps to increase the levels of serotonin in the brain.
Turmeric can help balance noradrenaline, glutamate, dopamine, and serotonin. In addition to this, it can improve the production of glutathione, an important antioxidant for mental health.
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