We’ve all had the blues or low points in the body’s normal bio-rhythm once in while. But should they happen on a more frequent basis, it can become a cause for concern. But there are ways to adjust your diet to help stabilize your mood through super foods that help fight anxiety & depression. It’s imperative to eat meals and drink water at regular intervals in order to keep your serotonin levels in check, Serotonin is a chemical in the brain that when released has a calming effect on the body and nervous system.
Therefore maintaining good nutrition is your best defense for managing anxiety & depression. Carbohydrates are clearly linked to serotonin production and lack of carbohydrates may therefore be responsible for changes in your mood. Here are more food ideas to help you combat depression and kick those blues.
1. Food rich in omega-3 fatty acids
Salmon and mackerel are always a great choice for dinner due to their high omega 3 oil content. Omega-3 fatty acids also help prevent heart disease and stroke and may help prevent some cancers. Plus, salmon contains selenium, an important antioxidant mineral. Be sure to choose wild salmon at the grocery store or local fish market, since it contains more omegas than farmed, or Atlantic, salmon. Other common sources of omega-3 are nuts, seeds and flax oils.
2. Vitamin E
A recent study indicated that people who suffer from anxiety & depression have lower levels of the antioxidant vitamin E. So, though oil is high in fat and should be consumed in strict moderation, canola oil is rich in vitamin E. It’s a healthier alternative for sautéing foods and vegetables. That said canola oil must not be subjected to high temperatures as it will then break down to form a carcinogen
Chickpeas are also a rich in fiber, iron, and vitamin E. For a simple snack, combine a can of drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and olive or canola oil in your blender or food processor. Add salt, pepper and other spices as you wish. The resulting hummus makes a healthy and hearty vegetable dip.
3. Vitamin C
Dark green vegetables like spinach and peas are high in folate, a key player in the production of serotonin. They’re also an excellent source of vitamin C and fiber. Fresh is always the best option, as canned versions tend to have lower nutritional value due to the canning process. Legumes are also high in folate and protein and low in fat, and are an excellent option for those who are vegetarian or meat-restricted diets.
Oranges also provide vitamin C in a format easily integrated into the body. Don’t over does on vitamin C as it can have adverse effect on the body Approx 100mg of vitamin C is all that is required. Any higher does just passes through the system.
4. Vitamin B6
Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body. They are both a good source of selenium and other vitamins and minerals, too.
And please, if you’ve been dealing with the symptoms of anxiety & depression for a while, please seek professional advise and discuss the available treatment options that may be available and suitable to you.
5. Fluid Intake
There is no, more important a food than water to your body. If your H2o levels are low, your entire body suffers, ranging through brain impairment to kidney and liver functions. It is critical your water intake is over eight (8) seven oz glasses each day. Soft drink, coffee or tea do not count as they need water to flush them through your body each carries side effects.