Foods that help improve depression and anxiety

Depression, such an important mental illness and thus one that will be the subject of interest in this article, it has been treated with antidepressants, with psychological therapy and it is true that the majority of patients relapse. What is going on? Is it not enough to take antidepressants or go to the psychologist?

It has shown that a correct diet is vital for treating depression. It is proven that depression is related to an imbalance in serotonin, melatonin, dopamine, Adrenaline and noradrenaline levels. This could be corrected with feeding, tryptophan, which is found in some foods, increases the production of serotonin and melatonin. Products rich in tryptophan, would be oily fish, meat, dairy, legumes (lentils, soya, chickpeas, peas, beans, beans), cereals (rice, wheat, oats, barley, maize, rye), nuts (almonds, pistachios, cashews and pine nuts), there are fruit (strawberries, avocados, papaya, mango, orange(, dates, grapefruit, blueberries, peaches, grapes, and apples), vegetables (arugula, watercress, spinach, squash, asparagus, cauliflower, cabbages of Brussels, potato, celery, onion, garlic, lettuce, eggplant, tomato, cucumber, carrot and chicory) and sunflower and sesame seeds. On the other hand, there are also foods that raise dopamine, adrenaline and noradrenaline levels because they contain phenylalanine and tyrosine. Foods high in phenylalanine include dairy, meat (beef, chicken, pork and lamb), fish (salmon, hake, monkfish and COD), egg, legumes (beans, beans, seeds and soya), cereals (rice, barley, oats and wheat), nuts (almonds, walnuts and hazelnuts) and sunflower and pumpkin seeds. Tyrosine in turn is located in the apple, pear and avocados, spinach, watercress, chard, lettuce and parsley, barley and rice, eggs, oats, fish (salmon, hake, monk fish and COD), meat (beef, chicken, pork and lamb), dairy products, beans, beans and soy, pumpkin seeds and peanuts and almonds.

Also vitamins, especially the group B vitamins, produces a relaxing effect, Vitamin B1, B3, B5, B6, B9 and vitamin C. Omega-3 fatty acids also have an important role as well as calcium and magnesium. Magnesium produces a relaxing effect on nerve cells and calcium stimulates them, between the two they promote balance in the action of relaxation. Finally, it was noted that zinc deficiency can cause irritability and depression. Then I leave you a list of foods rich in vitamin B1, B3, B5, B6, B9, vitamin C, acids fatty Omega-3, calcium and magnesium. Include these foods in your diet and will be reflected in your well-being.

A.P.M

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