When we fail to provide adequate nourishment to our body our brain finds it difficult to function without the essential chemicals that a balanced diet provides. A leading mental health charity points out that this could increase the rate of anxiety, depression and irritability. Fresh fruit and vegetables, fish, pulses or nuts provide the brain with essential vitamins and minerals that help it to function normally.
A word of caution to the modern individual who often has to opt for packaged food over freshly cooked fare! Processed food that comes in packets and cans can increase the risk of depression. Recent studies point out to a connection between processed food and depression.
Another study published by the Archives of General Psychiatry found a correlation between obesity and depression. Processed food, high in sugar and fat is a major cause for obesity.
The Right Food for the Body and Mind
Food, unlike powerful drugs does not bring about immediate changes in the condition of the body or the mind. But if we fail to take essential nutrients that make a balanced meal such as carbohydrates, proteins, vitamins, minerals and adequate amounts of fat, our body processes such as repair, growth and wellness are affected. It may leave the body deprived and cause sickness.
The following foods are important for the brain and the body:
- Essential Antioxidants: Essential Antioxidants reduce the effect of free radicals damage, to which the brain is particularly susceptible. Foods that are rich in antioxidants should be eaten.
- Beta-carotene: Foods rich in beta-carotene such as apricots, broccoli, cantaloupe, carrots, collards, peaches pumpkin, spinach and sweet potato make up a healthy diet.
- Vitamin C: Vitamin C rich foods such as blueberries, broccoli, grapefruit, kiwi, oranges,peppers, potatoes, strawberries, tomato should be added to the meal.
- Vitamin E: Sources of Vitamin E such as margarine, nuts, seeds, vegetable oils and wheat germ are important part of a diet.
- Smart Carbs: 'Smart Carbs' such as whole grains, fruits, vegetables and legume are found to increase the mood-boosting brain chemical known as serotonin. They should definitely be a part of a balanced meal.
- Animal Protein: Animal protein found in food sources such as turkey, tuna and chicken provide the brain with with tyrosine, an amino acid that helps boost levels of the brains chemicals dopamine and norepinephrine. These in turn keep the brain alert and help us concentrate.
- Good Protein: Other sources of good protein are beans, peas, lean beef, low fat cheese, fish, milk, poultry, soy products and yogurt.
- Folate: Folate rich food found in the Mediterranean diet staples like legumes, nuts, many fruits and dark green vegetables are important part of a diet.
- Vitamin B12: Vitamin B12 is also found in all lean and low fat animal products, such as fish and low-fat dairy products.
- Vitamin D: Vitamin D deficiency was found to increase the likelihood of depression in a study conducted nationwide in 2010. People who suffered seasonal affective disorder tended to improve as the Vitamin D in the body increased, according to researchers from the University of Toronto.
- Magnesium and Selenium: Magnesium and Selenium rich foods such as beans, legumes, brazil nuts, sea food such as oysters, clams , sardines, and whole grains such as brown rice and oat meal are important for regulating the mood of a person.
- Omega-3 Fatty Acids: As a deficit of omega-3 rich fatty acids is associated with depression by different studies, it is important to eat food which contain them, such as anchovy, mackerel, salmon, sardines, shad and tuna, which are fatty fish and nuts.
- Alpha-linolenic Acid: Flax seed, canola oil, soybean oil walnuts and dark green leafy vegetables are sources of alpha-linolenic acid which is a type of omega-3 fatty acid.
What to Avoid?
- Alcohol and drug addiction worsens depression by interfering with sleep,mood and motivation; they also reduce the effectiveness of depression medicine.
- Avoid sugary foods
- Avoid skipping meals as it may lower blood sugar levels which affects the mood. Uneven blood sugar results in uneven moods
- Drinks and foods which contain caffeine as it triggers anxiety and also affects your sleep. Stopping caffeine intake after noon is a good way of getting adequate sleep.
- Avoid a sedentary life style without exercise, because obesity is connected to depression. Depression may result from physiological changes that occur in the immune system and hormonal changes that go with it. Diet and exercise can help you avoid obesity.
We can thus reduce risk of depression by eating right and making some modifications to our life style. Though it is difficult to deal with depression in oneself or in someone close to us, it is possible to regulate our moods to some extent by supplying the brain with the right nutrients.
