Nutrition Recommendations for Overcoming Depression

We all experience depressive moods from time to time for different reasons. When you find yourself in such a state, there is no need to rush to antidepressants. Prof. Dr. İsmet Tamer, who states that scientifically proven healthy and balanced diet and regular exercise practices now have a protective and even therapeutic role in many mood disorders including depression, has compiled nutrition tips for overcoming depression.

Nuts That Elevate Serotonin Levels

Nuts such as cashews, walnuts, pistachios and almonds; seeds such as sesame, pumpkin seeds and sunflower seeds; soybeans and grains such as wheat, rice and corn are foods rich in tryptophan, the precursor of serotonin. Consuming these foods in a balanced manner can help raise tryptophan in the liver and blood, and consequently serotonin levels, assisting us in combating negative feelings and thoughts in our brain.

Energy-Boosting, Protein-Rich Foods

Lean meat, particularly fish which is abundant in our country this season, is a highly valuable protein source and frequent consumption will make you feel good and energetic both due to its amino acids and as a very valuable energy source. Grilled lean chicken breast can be just as good an option as lean meat and fresh fish as a protein and energy source. Studies show that 20 percent of our daily protein needs should be met from healthy animal sources, with the remainder coming from plant-based protein sources. Aside from the benefits shown for heart and vascular health of omega-3 fatty acids found in fish, one of the healthiest protein sources, a study conducted at the University of Pittsburgh found that individuals with high omega-3 levels encountered depressive states less frequently and experienced milder symptoms compared to individuals with lower omega-3 levels. Indeed, there is evidence that a diet rich in omega-3 will also protect us from depression. So we eat healthy fish at least 2 or 3 portions per week.

Antioxidant-Rich Red Fruits That Protect Against Stress

Scientific studies have shown that antioxidant-rich red fruits protect us from both physical and psychological stress. Red fruits contribute to the balanced secretion of cortisone hormone, which helps our body cope with stress. [caption id="attachment_97900" align="aligncenter"] [/caption]

The Best Solution for Tension: Bananas and Dark Chocolate

You know how when our mood drops we want to eat something sweet, good news for banana and dark chocolate lovers. Bananas and dark chocolate are quite rich in tryptophan and melatonin, the precursors of serotonin hormone which plays an important role in protecting against stress and depression, and small portions you consume when you crave something sweet will certainly be very helpful. Moreover, the magnesium found in bananas has very positive effects on poor sleep quality and tension.

Vitamin D That Reduces Depression

In recent years, another micronutrient element associated with many health problems as well as mood disorders is vitamin D. To have this vitamin on your side, you can consume milk and dairy products, egg yolks, mushrooms and fish which are rich sources of vitamin D, or you can benefit from reliable, ready-made vitamin D supplements.

Vitamin B12 That Increases Serotonin Levels

Studies show that when folic acid and vitamin B12 levels drop in our body, serotonin levels also decrease. During the depression period, consumption of green leafy vegetables, unprocessed oats and whole grain products, sunflower seeds, oranges, legumes, lean red meat and seafood rich in folic acid and vitamin B12 would be a rational approach.