What should you eat if you have depression? 10 diet plans to help you relieve your mood
Depression is a common mental illness. In addition to psychological treatment and drug intervention, dietary conditioning also plays an important role. Eating right can help improve your mood and relieve symptoms of anxiety and depression. This article will combine the hot health topics of the past 10 days to compile a scientific and effective dietary guide for you.
1. The relationship between depression and diet
Research shows that gut health is closely related to brain mood, known as the "gut-brain axis." Certain foods can promote the secretion of "happy hormones" such as serotonin and dopamine, thereby improving mood. The following are the depression diet keywords that have been hotly discussed in the health field in the past 10 days:
| Popular keywords | Related foods | Mechanism of action |
|---|---|---|
| Omega-3 fatty acids | Deep-sea fish, flax seeds, walnuts | Reduce inflammation and promote healthy brain cells |
| Probiotics | Yogurt, kimchi, miso | Improve intestinal flora and regulate mood |
| Vitamin D | Egg yolks, mushrooms, fortified milk | Ease seasonal depression |
| Tryptophan | Chicken, banana, oatmeal | Promote serotonin synthesis |
2. 10 recommended foods to improve depression
According to recent nutritional research, the following foods have been shown to be beneficial for people with depression:
| food category | Recommended food | Recommended daily intake |
|---|---|---|
| Rich in Omega-3 | salmon, sardines | 2-3 times a week, 100g each time |
| whole grains | oats, brown rice | 50-100g/day |
| dark vegetables | spinach, kale | 300-500g/day |
| nuts seeds | almonds, chia seeds | 20-30g/day |
3. “Depression-causing” foods to avoid
Several recent studies have pointed out that the following foods may aggravate symptoms of depression:
| food type | Potential hazards |
|---|---|
| refined sugar | Causes blood sugar fluctuations and emotional instability |
| trans fat | Increase inflammatory response |
| excessive caffeine | Interferes with sleep and increases anxiety |
4. Three meals a day preparation plan
Based on recent nutritional recommendations, the following menu is recommended (can be adjusted according to personal taste):
| Meals | Recommended combination |
|---|---|
| breakfast | Oatmeal + banana + walnuts + sugar-free yogurt |
| lunch | Brown rice + grilled salmon + sauteed spinach |
| dinner | Quinoa Salad + Chicken Breast + Avocado |
| Extra meal | Blueberry/dark chocolate (more than 70% cocoa) |
5. Latest research supplements (hot spots in the past 10 days)
1.saffron: The latest clinical trials show that its antidepressant effect is equivalent to that of drugs (15mg daily)
2.fermented food: Foods rich in probiotics such as kimchi and kombucha have become new research hotspots
3.B vitamins: Especially B12 and folic acid, deficiency can aggravate depression symptoms
Warm reminder:Dietary conditioning needs to be combined with professional treatment, and patients with severe depression should seek medical treatment promptly. The content of this article is based on the latest WHO dietary guidelines and relevant research from PubMed in the past 10 days.
check the details
check the details
en
