To combat the symptoms of depression and promote quality of life, it is important for the person to have a diet rich in foods that promote the production of serotonin and dopamine, which are substances responsible for the sensation of pleasure and well-being in the body. Thus, some of the foods that can be included in everyday life are eggs, fish, bananas, flaxseed and dark chocolate, for example.
Depression is a disease of the nervous system characterized mainly by loss of energy and constant tiredness, being treated through follow-up with a psychiatrist and psychologist, however, food also contributes to the person feeling better and more animated. Here’s how to identify symptoms of depression.
Foods that fight depression
Foods that should be consumed to combat depression are rich in nutrients that help increase levels of circulating serotonin in the blood, promoting a feeling of well-being and improving mood. Thus, some of the nutrients and foods that should be included in your daily diet are:
- Tryptophan and Omega-3, which can be found in meat, fish, seafood, eggs, nuts, peanuts, peas, cauliflower, bananas, chickpeas, avocado, oats, dark chocolate;
- Calcium, present in milk and dairy products;
- Magnesium, which can be found in chocolate, nuts, almonds, pumpkin seeds, brown rice, wheat germ, oats, avocados and bananas;
- Complex B vitamins, which is present in spinach, kale butter, milk and dairy products, liver, chicken, plum and watermelon;
- Vitamin C, present in acerola, guava, pineapple, orange, lemon, tangerine, blackberry, raspberry.
- Fibers, such as those present in fruits, vegetables and seeds such as chia, flaxseed and sesame.
To obtain results in improving mood, these foods must be consumed daily at all meals, being also important to lose weight and improve intestinal transit.
How Gut Flora Improves Mood
Having a healthy gut flora is also essential for preventing depression and improving mood, as the good bacteria that live in the gut produce and store more than half of the body’s available serotonin, the hormone that is responsible for good mood.
Thus, it is necessary to have a healthy and balanced intestinal flora to prevent and help control depression and anxiety. Some of the good gut bacteria are present in plain yogurt and kefir, for example, and they feed primarily on fiber, found in whole foods like oats, whole grain bread and flaxseed, while the bad bacteria consume more sugar and white flour.
what not to consume
It is important to avoid foods that increase mood swings, such as alcoholic beverages, fast food, sodas and foods rich in fats and sugars, such as fried foods, sweets and desserts, because these foods cause sudden changes in the blood sugar level, leading to changes in the production of hormones in the body and weight gain, factors that increase the chances of having and worsening depression.
Menu to fight depression
The table below shows an example of a 3-day menu to combat depression:
| Snack | Day 1 | Day 2 | Day 3 |
| Breakfast | Banana smoothie, milk, 1 tablespoon of oatmeal + 1 tablespoon of peanut butter | Sugar-free coffee + wholegrain bread sandwich with egg and cheese | 1 plain yogurt with oat + 1 slice of cheese |
| Collation | 10 cashew nuts + 1 apple | 1 banana mashed with peanut butter | 1 glass of pineapple juice with mint |
| Lunch dinner | 4 tablespoons of brown rice + 3 tablespoons of beans + vegetables sautéed in olive oil + 1 grilled pork chop | Wholemeal pasta with tuna and tomato sauce + green salad with oil and vinegar | Grilled salmon with sesame + pumpkin puree + 3 tablespoons of brown rice + raw salad |
| Afternoon snack | 1 cup of plain yogurt with strawberries, 1 cup of chia tea and 1/2 cup of bee honey | Acerola juice + 3 wholegrain toast with cheese | 1 banana + 3 squares of 70% chocolate |
How should the treatment be
Treatment for depression should be done according to the guidance of a psychologist or psychiatrist, and it may be necessary, in some cases, to use medication. In addition, it is important that the person talks and goes out with friends and family, avoid hiding problems, have a diet rich in tryptophan, practice physical activity regularly and frequent therapy sessions.
In addition, it is important to remember that depression is a serious illness and that family support is essential to overcoming this problem. Proper treatment without giving up on care is essential for curing depression. See more tips on how to get out of depression.
