6 Healthy Foods To Help Keep Depression At Bay


It’s always a good idea to apply natural remedies to treat your depression naturally, as you need to feed your brain with the essential nutrients that it needs for the proper functioning. And some food remedies are just in your kitchen, these foods have been shown to be helpful with managing mental health concerns:

1. Sweet Potatoes

It’s important to add enough vitamin-rich foods in your daily diet  as vitamin deficiency is easily lead to many health problems. One symptom of vitamin B deficiency is depression, you can get your daily need of vitamin B by consuming sweet potatoes. One cup of sweet potatoes (around 200g) provides 29% of daily vitamin B requirement. They are also high in other vitamins: vitamin A, C, D, E, K, and also contain L-tryptophan, an amino acid which helps prevent anxiety and depression.

2. Avocados

Studies have shown that the omega-3 fatty acids in avocados may lessen depression. And one cup of avocados contains 0.4mg of vitamin B-6, up to 30% of the recommended requirement of this vitamin each day. A deficiency of vitamin B-6 is associated with depression, so you can prevent depression by eating avocados. They are also high in monounsaturated fats, which are great for your brain.

3. Brown Rice

Brown rice is also rich in B vitamins. There are several B vitamins however the most important ones to fight depression are B1, B2, B3, B6, B12 and Folic acid which brown rice is rich in.

4. Foods Rich In Antioxidants

Antioxidants have ability to combat the effects of free radicals. And researches show that the brain is particularly at risk for free radical damage. Some good food choices are including:
•Sources of beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach.
•Sources of vitamin C: blueberries, tomato, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries.
•Sources of vitamin E: margarine, nuts, seeds, vegetable oils, wheat germ.

5. Cashews

Low levels of zinc have been linked to depression. Cashews are an excellent source of zinc—a 1-ounce serving has 11 percent of your RDA.

6. High Protein Foods

Foods rich in protein contain an amino acid called tryptophan, which may help increase production of the brain chemical serotonin which is thought to play a role in mood regulation. Some good sources are beans, lean beef, low-fat cheese, fish, milk and yogurt.

Sources for this article:
nutritiondata.self.com/facts, livestrong.com,webmd.com

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Liu Jiao
I have written articles on various physical and mental health related conditions, including diabetes/ heart disease/ autism/depression/Nutrition/fitness/diets/fad diets/herbs/alternative therapies/weight loss/obesity in children and adults/smoking risks/alcohol risks/fast foods/disease....

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