Sonia Narang
Nutrition Expert, Oriflame
Diet plays a huge role in Depression. There are a number of lifestyle factors that contribute to Depression but one cannot overlook what you put in your mouth. The following foods are known to lift the mood by working at the cellular level:
Chamomile Tea: One of the most recommended bedtime soothers. Pennsylvania university tested chamomile supplements on 57 participants suffering from Depression for eight weeks and found that it led to a significant drop in symptoms. Pour a cup of boiling water over 2 to 3 heaping tablespoons of the dried flowers (you can buy chamomile either loose or in tea bags at health food stores) and steep for 10 minutes. Try having a cup every night: Turn off the TV, computer, and phone and settle down for a peaceful end to the day. It’s nice iced, too.
Chocolate: Therapy for Depression, especially if it is dark chocolate. The antioxidants boost up not just the heart health but also the mood. Dark chocolate is known to lower blood pressure, adding calmness. It contains polyphenols and flavonols than some fruit juices.
Garlic: SurprisedIJ Me too. But garlic is packed with antioxidants which neutralise free radicals (particles that damage cells). It has allicin, said to fend off heart disease, cancer and common cold. Depression weakens our immune system, but garlic can mend it back. Have raw in the morning, saute it in broth, or add to all the meals, it is an enemy of depression.
Green Tea: Yes there’s caffeine but green tea also has theanine, an important amino acid which fights Depression. Researchers say, in addition to protecting against cancer, this slimming food is a brain booster as well, enhancing mental performance. Have two cups a day.
Oatmeal: The humble oat is actually a complex carbohydrate which compels the brain to produce serotonin, a feel-good chemical. Children on oatmeal breakfast stay sharper through the morning. Beta-glucan, a soluble fibre in oatmeal, promotes satiety. The whole grains release the glucose slowly in the blood stream hence keeping the blood sugars levels optimum. Stabilised blood sugar help the person to have a stable mood too.
Tomatoes: Contain folic acid and alpha-lipoic acid, both of which are good for fighting Depression. According to a paper in the Journal of Psychiatry and Neuroscience, an elevated incidence of folate deficiency is shown in patients suffering from Depression. About one-third Depression patients are deficient in folate.
Fatty Fish: When it comes to omega-3 fatty acids, no food source is better than fatty fish like mackerel, bluefish, wild salmon and tuna. The fatty acids found in these fish not only have specific brain-boosting properties to fight depression, but also are good for overall health. They improve circulation and reduce inflammation and risk of heart disease. For those who cannot or do not consume fish should have dietary supplements of fatty fish of high quality.
Berries: All the berries like strawberries, raspberries and blackberries are the high antioxidants sources. These antioxidants are also called as DNA repairmen. They ward off the free radicals which are toxic and affect our mood and the sense of well-being. These food products go around fixing your cells and prevent them from getting illnesses.
Mushrooms & Onions: You can be as happy as your gut is. Mushrooms and onions promote healthy gut bacterium. Nerve cells in our gut manufacture 80-90% of our body's serotonin the neurotransmitter which keeps us sane & happy.
Dark Green leafy vegetables: Spinach and kale are G-bombs against Depression and cancer. GBOMBS stands for greens, berries, onion, mushroom, beans & seeds.
Apple: Is a rich source of antioxidants and helps prevent and repair oxidation damage and cellular inflammation.