The statistics show that eating a poor diet is responsible for one in five deaths globally, while depression is the leading cause of disability worldwide.
Research suggests that an unhealthy diet can make us depressed, and then depression, in turn, can make us even sicker mentally and physically.
Everyone needs a nutritious diet filled with the right amount vitamins and minerals for their needs. Diet is such an important component of your mental health there is a field of medicine called, nutritional psychiatry. But before resorting to that, you can use these secrets from top nutritional experts to improve your health with quality foods and supplements.
Your diet affects your mental health, too, and can have a strong impact on depression.
Which comes first – A Bad Diet or Depression?
One argument goes that, feeling depressed makes one more likely to eat unhealthy foods. This is true. But researchers also found that people who eat a naturally healthy diet such as the Mediterranean diet were associated with a much lower risk of developing depression.
Try these diet adjustments to feel better both mentally and physically:
- Get more vitamin E. This vitamin can help lift your mood and has other benefits such as helping to keep your skin healthy. You can find vitamin E in multiple food sources and supplements. It’s easy to add to your diet by simply eating more nuts.
- Seeds, nuts, oils, and other items have vitamin E. You can help fight your depression by adding them to every meal.
- Get more vitamin C. Vitamin C has antioxidant properties and naturally improves your mood.
- Vitamin C is available in supplement form, but it’s also easy to find in food and beverages. Citrus fruits and drinks are a popular source of this vitamin. You can also find vitamin C in broccoli, potatoes, peppers, and kiwi.
- Increase your selenium. Selenium is an important nutrient that can be found in food and supplements. It affects your mood and mind. This mineral has an impact on depression, so it’s important to get enough of it in your diet.
- You can find selenium in beans, lean meat, nuts, seeds, grains, and seafood.
- It’s easy to add more peanuts or legumes to your meals. You can also try to add more clams, sardines, or crab.
- Dairy products that are low-fat are also a popular source of this mineral.
- Watch your protein. Researchers have found that tryptophan, commonly associated with turkeys, can make you sleepy and happy. It increases the serotonin levels in your brain and decreases the risk of depression.
- Turkey is an easy way to get more tryptophan and add more protein to your diet. However, other sources of meat also have tryptophan, so you don’t have to be bored with turkey. Try lean cuts of chicken for another source.
Foods That Help Fight Depression Video
- Consider the Mediterranean diet. The Mediterranean diet has multiple benefits for heart health and other parts of your body. This diet can also affect your mind and decrease depression.
- The Mediterranean diet focuses on fish, vegetables, legumes, nuts, and healthy grains.
- It allows low-fat dairy and other products. You can eat a variety of fruits and vegetables on this diet.
- The Mediterranean diet allows healthy fats and oils, so you can season your salad without feeling deprived. You can also eat different herbs and spices that add richness to your food.
- Mainly, this diet limits red meat and sugar.
- Nutrients and your diet. Your depression may improve with a diet that is complete and nutritious. Ensure your diet includes all of the essential vitamins, minerals, and macronutrients.
- A diet that has variety will keep you from getting bored. Boredom can have a negative impact on depression, so it’s important to keep your diet interesting.
- Experiment with new vegetables, fruits, spices, and herbs to keep the diet lively. Try new recipes and turn your kitchen into a tasting center.
[box] Food Breathes Life Into My Body And Soul
Your diet has a tremendous impact on your mental and physical health.
It’s simple really, eat plants, make them your main diet. Such as organic fruits and veggies, 100% whole wheat grains – unprocessed, raw seeds and nuts, and some lean proteins like fish and yogurt.
Avoid products made with added sugars, artificial sweeteners or flours, such as white processed loaves of bread, most commercially baked goods, sweetened cereals, and plates of pasta, be sure to minimize animal fats, processed meats, this means bacon and dairy.
Sometimes eating these bad foods is OK; but remember, things can accumulate.
And if you are trying to lose weight, you won’t go wrong with colorful fruits and veggies. Do you know anyone who got fat eating berries or broccoli? Quality matters, and when it comes to what we eat, quality really matters.
What it all boils down to is that what we eat matters for every aspect of our health, especially our mental health.
Follow these basic nutrient tips and you’ll notice a positive difference in your health and your life!