The Best Diet for Depression and Anxiety

Making simple changes in your diet can have profound effects on your brain and body. Scientific organizations around the world have discovered that eating the right foods can reverse depression, reduce anxiety, boost energy levels, improve mental alertness and concentration, and the fight against various chronic health problems, including heart disease, diabetes and cancer.

to treat your depression, make sure you get these foods in your diet:

nutrient-rich foods

Nutrients help to maintain your body's health. They come in the form of vitamins, minerals, proteins, carbohydrates, fats, and some of them. Some nutrients our energy, such as complex carbohydrates and protein. Another boost our metabolism, such as water, vitamins and minerals. Nutrient deficiency prevents the body from operating at full capacity. Not getting all the nutrients you need can result in a range of health problems.

Omega-3 fatty acids

Participants in a study published in 2002 Archives of General Psychiatry just took a gram of fish oil every day and noticed a 50-percent reduction in depression symptoms such as anxiety, sleep disturbances, unexplained feelings of sadness, suicidal thoughts, and decreased sex drive. Omega-3 fatty acids can lower cholesterol and improve cardiovascular health. Foods that contain significant amounts of omega-3 fatty acids are:

fish oil tune salmon Mackerel flaxseed canola oil soybean oil nuts dark, leafy green vegetables

mediterranean diet

of the Mediterranean diet is a balanced, healthy diet regime is based on the traditional foods of countries bordering the Mediterranean Sea. It consists of lots of fruits, nuts, vegetables, grains, legumes and fish. These foods contain nutrients essential for proper brain function, which is the ideal diet for depression.

A study conducted on more than 10,000 adults, published in Archives of General Psychiatry , showed that those who most closely followed the Mediterranean diet were more than 30% less likely to develop depression than those who are least respected nutrition.

Scientists have linked folic acid and vitamin B-12 deficiency to depresije.Mediteranska diet consists of high levels of these two nutrients, such as heart healthy omega-3 fatty acids, monounsaturated fats ("good fats"), and dietary fiber. Folic acid is found in beans, nuts, fruits, and dark green vegetables, and B-12 can be found in all lean and low-fat animal products such as fish and low-fat dairy products.

Antioxidants

Violation of molecules called free radicals are produced in our bodies during normal bodily functions. These free radicals accelerate the aging process and contribute to many health problems. Antioxidants such as beta-carotene and vitamins C and E to fight the effects of free radicals, removing them of their destructive power.

Francine Grodstein, SCD, an associate professor of medicine at Harvard Medical School and associate epidemiologist at Brigham and Women's Hospital in Boston, studied the effects of beta carotene on memory and cognitive functioning, concluding that beta carotene can boost memory and reduce chances of dementia. Beta carotene is a cognitive benefits may also help alleviate symptoms of depression.

In the study, 40 chronic psychiatric inpatients received 1 gram per day of ascorbic acid (a form of vitamin C). Significant improvements were seen in the depressive and manic symptoms, and overall well-being. According to the National Institute of Mental Health, it was reported that depressed people have lower levels of vitamin E.

of complex carbohydrates

eating foods high in complex carbohydrates (whole grain breads and pasta, cereal, brown rice) boosts levels of serotonin, a mood-lifting brain chemicals. Serotonin is fighting the effects of depression and anxiety.

Researchers from Australia's Commonwealth Scientific and Industrial Research Organization found that over one year, dieting, people who are engaged in low-fat, high carbohydrate diet is a better mood than people who took part in a high-fat, low carbohydrate diet.

study reported on the National Institutes of Health (NIH) in relation to depression scores of women on low-protein high-carbohydrate diet for women in the high-protein low-carbohydrate prehrani.Žene placed on high-protein low-carbohydrate diet showed significant improvements in their depression scores and self-esteem, a low-protein high-carbohydrate women showed no improvement.

Proteins

protein-rich foods contain high levels of amino acid tyrosine. Tyrosine aids in the production of brain chemicals dopamine and norepinephrine. These chemicals increase your energy, improves alertness and concentration.

used protein into producing the neurotransmitter dopamine and norepinephrine, chemicals that enhance mental alertness and concentration, and improve symptoms of depression.

Try to include protein in your diet several times a day. Good sources of protein include:

beans and peas lean beef low-fat cheese fish milk poultry soy products yogurt

Vitamin D

Vitamin D increases the level of serotonin in the brain. Researchers at the University of Toronto have discovered that people who suffer from depression, especially those with seasonal affective disorder, tended to improve their levels of vitamin D in the body increased during the regular year. Vitamin D can be found in most dairy products and fish.