Food act in various Ways on our mood. And there are always more studies that the diet to combat Depression, prevent, or at least the risk can be reduced. Some foods need to plan for the food.
Of food and individual food affects our mood, employs scientists for many years. In the meantime, a lot about the effect of individual dietary constituents is known. Now, researchers in the field of “Nutritional Psychology,” (nutrition, psychology) to use the findings for prevention and treatment of depression.
Several studies have investigated in the last years, an Association of risk of Depression and nutrition. Recently an Australian study has demonstrated, even the beneficial effect of a healthy diet on patients with severe Depression.
Depression: Mediterranean cuisine enhanced therapy
For the study, the researchers accessed by Felice Jacka of Deakin University in Melbourne, the diet of depression, a sick who had fed earlier rather unhealthy. One half was allowed to continue to take fast food, ready meals and processed foods, and the other switched to the Mediterranean diet, with plenty of fresh vegetables and fruit, fish and olive oil. After three months, the signs of Depression were decreased in this group. In the other, everything remained as before. The Diet ran parallel to the depression-therapy, which were both groups.
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Junk food reduces the happiness hormones in the brain
Other studies have demonstrated the role of a healthy diet in the prevention of mental illness, such as the Meta-analysis of 41 studies under the direction of Camille Lassale at University College London. The Central result is A predominantly plant-based diet with good Oils and whole grains can reduce the risk of Depression, while unhealthy fast food increases the risk for the disease. As guilty to the researchers, TRANS fats, saturated fatty acids, nutrient-poor carbohydrates and sugar that promote inflammation processes in the body. Inflammation-promoting molecules end up in the brain and attack there, a Neurotransmitter for the regulation of Mood, responsible.
Because that is the connection between food and the Psyche:
Certain nutrients, the neurotransmitters for positive feelings, especially the “happiness hormone” Serotonin in the brain affect. In the case of a nutrient deficit in the hormone of happiness and mood suffers.
For the formation of neurotransmitters foods are transmitters, especially important, the B vitamins, Vitamin D, Omega-3 fatty acids, amino acids, minerals and trace elements such as Magnesium, potassium, or selenium.
To these foods, they resort to a Depression prevent:
Bananas: thanks to its nutrients, potassium and Tryptophan, which affects the fruit of mood and depression as a preventive measure. Particularly the amino acid Tryptophan helps to form the “happiness hormone” Serotonin. Alternative: pineapple and plums Tryptophan contained abundant.
Avocado: The Mix of unsaturated fatty acids, Tryptophan, Vitamin B6 and folic acid stimulate the formation of Serotonin is particularly strong.
Also potatoes and fennel stimulate the production of Serotonin.
Spinach: Like other green leafy vegetables contains spinach, the relaxing and anxiolytic Magnesium. Also legumes, nuts and whole grains are valuable sources of Magnesium.
Dried fruit: dates and figs contain Tryptophan and also Magnesium. This makes it resistant to stress and lifts the mood.
Eggs: amino acids and particularly Vitamin D in chicken eggs contribute to the Anti-Depression diet.
Additional Vitamin D-containing foods are hard cheeses, oily fish, liver, mushrooms.
Salmon: The Omega-3 fatty acids as well as vitamins B6 and B12 leave the fish as a natural antidepressant.
Linseed oil and walnuts are also good sources of Omega-3 fatty acids.
Beetroot: In the tuber puts a lot of folic acid, fatigue, insomnia and depression, counteracts the production of Serotonin is stimulated.
Also a lot of folic acid and other brightening of the B vitamins spinach, asparagus, parsley, broccoli and legumes.
Yogurt: A recent theory about the influence of nutrition on the Psyche States that you through the nerve plexus in the digestive tract acts: Ultimately, are intestinal bacteria for our mood and has a healthy gut flora is important for the well-being. Especially probiotic foods like yogurt help the intestinal flora.
Chili: Very spicy foods can cause a pain stimulus, due to the increased endorphins to be distributed. The Chili, hot Peppers and pepper-induced happiness hormones, to relax and improve the mood.
Movement enhances the anti-depressive effect of food
Who combined the psycho-positive diet, with sufficient exercise in the fresh air, can envelop the Psyche with effective protection against the start of Depression.
Food can not replace therapy!
Who hit but over a number of weeks of pleasure and unmotivated, sad and low, tired and no appetite, no joy, but Emptiness feels, should not hope to have, the effect of the diet, but to immediately seek help. Because even the best diet cannot replace in a Depression, a professional treatment.