Depression is a common psychological disorder that affects more and more people. In addition to receiving a major**, diet is also a part of depression** that cannot be ignored. So, what to eat when you're depressed?This article will introduce you to some foods that can help relieve depression and help you relieve depression in your diet.
Scientific studies have shown the effects of nutrients on depression.
1.Magnesium: Studies have shown that magnesium has antidepressant effects. Magnesium-rich foods include green leafy vegetables, nuts, legumes, and whole grains.
2.Vitamin B Complex: Vitamin B complex is involved in a variety of metabolic processes in the body in its form of coenzymes and has an important impact on mood and nervous system. Animal liver, fish, eggs and green leafy vegetables are rich in B vitamins.
3.Folic acid: Folic acid is an essential nutrient for the body, and studies have shown that folate deficiency has been linked to depression. Foods rich in folate include green leafy vegetables, legumes, and citrus fruits.
4.Omega-3 fatty acids: Studies have shown that omega-3 fatty acids have a positive effect on depression. Foods rich in omega-3 fatty acids include deep-sea fish, flaxseed oil, and walnuts.
5.Protein: Protein is an important component of the body's cells and an essential nutrient for maintaining a healthy nervous system. Patients with depression should increase their protein intake, such as chicken, fish, beans and nuts.
Recipe recommendation: Antidepressant diet plan.
Breakfast: oatmeal (50 g) + milk (200 ml) + fruit (one serving).
Morning snack: walnuts (30 grams).
Lunch: vegetable salad (lettuce, cucumber, tomatoes, carrots, etc.) + grilled chicken breast (100g) + whole wheat bread (one slice).
Afternoon snack: orange (one).
Dinner: Steamed sea bass (100g) + steamed rice (100g) + stir-fried vegetables (to taste).
Bedtime meal: low-fat yogurt (1 serving) + fruit (1 serving).
Dietary advice. 1.Eat a balanced diet: Include enough vegetables, fruits, whole grains, high-quality protein, and healthy fats in your diet. Avoid picky eating or overeating.
2.Moderate intake of nutritional supplements: Under the guidance of a doctor or dietitian, consider taking some nutritional supplements in moderation, such as magnesium, B vitamins, folic acid, and omega-3 fatty acids.
3.Avoid irritating foods: Try to avoid some irritating foods or beverages, such as coffee, tea, and sugary drinks, to avoid aggravating the symptoms of depression.
4.Eat slowly: Eat slowly and consciously to give your body enough time to digest and absorb the nutrients in your food. At the same time, be careful not to eat when you are emotionally agitated or tired.
5.Share the meal plan with family and friends: Sharing the meal plan with family and friends can provide more support and encouragement, while also providing mutual supervision and reminders on meals.
Diet is a non-negligible part of depression** and can alleviate the symptoms of depression to a certain extent. When developing a diet plan, you should create a diet plan that works for you based on your individual situation and your doctor's advice. At the same time, maintain a positive mindset and good life Xi to promote physical health and mental health.