Depression; Hopelessness, sadness, crying fits, no longer enjoying the old activities, deterioration of sleep patterns, and appetite changes. Mild to moderate depression can be treated with lifestyle changes, balanced diet and therapy. Medication may be needed to treat advanced depression.(1)
People in depression should pay particular attention to their nutrition in order to maintain weight control, without forgetting that this mood may or may not increase appetite.
Nutritional supplements for the treatment of depression
Fish: Almost every research done on omega-3 fatty acids in recent years has had implications that these essential fatty acids have helped to treat depression.
Omega 3 fatty acids, especially those of cold sea fish, salmon, mackerel and abundant amounts of tonic fish contribute to the development of the central nervous system.(2)
Studies have also shown that the rate of depression in countries where such fish are consumed at a high rate is lower than in other countries.
You do not have to consume fish just to get omega-3 fatty acid, flax-seed oil, pumpkin seeds, walnuts are very rich in acidity. You can also use a fish oil capsule in consultation with your doctor.
Strawberries, citrus fruits, bananas, melons, tomatoes, green leafy vegetables, broccoli, asparagus, Brussels cabbage are some of the fruits and vegetables you can consume for your physical and spiritual health.
B Vitamins: Water-soluble B complex vitamins are used to break down food during digestion. Experts also say that B6 and folic acid have contributed to the emotional state imbalance, alleviating the symptoms of depression.
You can take vitamin B6 from cereals, potatoes, bananas, chickpeas, chickens, steaks, trout, sunflower seeds, peanut butter and spinach. Folate or folic acid is found in abundant amounts of beef, spinach, beans, asparagus, rice, spinach, broccoli and peas.
Although there is no clear evidence that lack of B12 is caused by depression, it is known that this vitamin helps regulate brain chemistry. Experts say that the lack of vitamin B12 can lead to the accumulation of “homocysteine” and trigger depression.
Vitamin E: Studies on vitamin E, an antioxidant dissolved in fat, reveal that vitamin E deficiency is a common problem in depressed patients.(4)
You can consume nutrients such as wheat germ oil, almonds, sunflower seeds, sunflower oil, aspirant oil, peanut butter, peanut, spinach and broccoli regularly to get the amount of Vitamin E your body needs.
Worst Good for Depression
Sweet Food: Blood sugar fluctuates with the foods we consume. Over-sugary foods provide temporary relief and short-term energy, while suddenly falling sugar can cause fatigue and worse after a while.
The high sugar on the side can cause more secretion of insulin to clear the glucose, which reduces body energy. High insulin is manifested by sleeping disorders, dizziness, irritability and anger bursts.
Excess Sodium: Sodium is a necessary electrolyte to fulfill the normal functions of organs, but excessive sodium consumption can lead to many serious health problems, especially hypertension. The effect of sodium on symptoms of depression is chronic fatigue when consumed in excessive quantities.
Alcohol: Alcohol alone can cause chronic depression with its effect on the central nervous system. A person may go to alcohol with the desire to get rid of negative thoughts during depression and treat himself or herself, but virtual relaxation that creates alcohol will cause depression to deepen in a short time.(5)
As a result, depression can sometimes be seen only briefly due to seasonal changes, work or school stress.
In the treatment of this type of mild to moderate depression, you can shorten the healing process by getting help from the right nutrients. Untreated and progressive depression, however, can lead a person to suicidal feelings and end their social life.
Before leading to such serious consequences, you should definitely get help from an expert and start the correct treatment process without deepening symptoms.