Diet for people with depression

This is an automatically translated article.

Depression is a problem that needs to be really taken care of by society, because in Vietnam today there is no proper view of depression. Besides medical treatment and care, what is different about the diet for people with depression?

1. Is there any difference in the diet for people with depression?

Unfortunately, to date there is no single diet that can treat or help relieve symptoms of depression. However, if the diet for people with depression is balanced and healthy, using beneficial foods will help people with depression stay healthy, thereby positively supporting the overall treatment of depression.

2. Some suggestions for making a healthy, balanced diet for people with depression

Diet for people with depression needs to be balanced, healthy to be a general positive support for the treatment of depression. Patients with depression should add some healthy foods to their meals, like:
2.1. Antioxidant-rich foods Normally, the body produces a lot of different free radicals, and they are one of the causes of cell damage, aging and other problems. The brain is a very vulnerable organ, and although there is no way to completely prevent free radicals, consuming foods rich in antioxidants can limit the damage that free radicals do. cause. Antioxidant compounds and foods rich in them include:
Beta - carotene : European apricots (apricot), broccoli, cantaloupe (cantaloupe), carrots, collards (collards), peaches, pumpkin, spinach, sweet potato. Vitamin C: Blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, tomatoes, strawberries.

Vitamin E: Margarine, nuts and sprouts, vegetable oils, wheat germ. 2.2. Carbohydrates have been linked to serotonin - the hormone involved in emotional states of excitement. While the evidence isn't definitive, carbohydrate starvation can sometimes lead to low serotonin activity.
Therefore, use carbohydrates properly, actively use beneficial carbohydrate sources (such as whole grains) instead of bad sources of carbohydrates (such as cakes, sweets,... foods high in added sugars). Fruits, vegetables, and legumes are also ideal sources of beneficial carbohydrates, and they're also rich in healthy fiber.
2.3. Foods rich in protein Foods like turkey, tuna, and chicken are high in tryptophan, an amino acid that plays a role in the production of serotonin. Add protein-rich foods to your diet, especially healthy sources of protein such as legumes, lean beef, low-fat cheeses, fish, dairy, poultry, and dairy products. soybeans, and yogurt.
2.4. Fortification of B vitamins through food A Spanish study found that the incidence of depression in men tends to increase (especially in smokers) when they are deficient in folate. The same goes for women (especially those who smoke or don't exercise), but in the case of vitamin B12 deficiency.
And this study isn't the first to find a link between vitamins and depression, but researchers are still uncertain about the cause-and-effect relationship: Nutritional deficiencies lead to depression, or Does depression affect eating cause malnutrition?
Adding B vitamins to the diet is relatively simple, just using foods rich in B vitamins, such as beans, nuts, a variety of fruits and vegetables with dark green color will contain high in folate, or low-fat animal products (such as lean meat, fish, low-fat dairy products, etc.) are rich in vitamin B12.

2.5. Get enough vitamin D for the body A recent study found that people with low vitamin D levels seem to have a higher tendency to suffer from depression. Earlier, a study conducted by researchers from the University of Toronto revealed that people who exhibit symptoms of depression, especially those with seasonal depression, tend to improve. The condition can be improved if vitamin D is supplemented so that the vitamin D concentration in the body increases to the normal concentration at the time of sunny weather.
Researchers have not determined the ideal level of vitamin D supplementation, however, it is advisable to get enough vitamin D for the body through food, because too much vitamin D can cause problems with the body. calcium levels as well as affect the functioning of the kidneys.
2.6. Choose foods rich in selenium Studies have reported an association between low selenium levels and negative emotions. The recommended daily intake of selenium for adults is 55 mcg.
There is no evidence to confirm that using selenium supplements is effective, so it's best to supplement your body with selenium through foods such as:
Legumes. Lean meat (lean pork, lean beef, skinless chicken, turkey). Low-fat dairy products. Seeds and sprouts. Seafood (oysters, mussels, crabs, saltwater fish, freshwater fish,...). Whole grains.

2.7. Consumption of foods containing omega-3 fatty acids Recently, scientists have found that in communities where the diet does not provide enough essential omega-3 fatty acids, there may be an increased incidence of heart disease. major depressive disorder is higher.
Other studies also show that people who don't regularly eat fish (which are a rich source of omega-3s) tend to be more prone to depression. Food sources rich in omega-3 fatty acids include:
Oily fish (anchovies, herring, sardines, salmon, tuna). Linseed. Canola oil, soybean oil. Nuts, especially walnuts. Dark green leafy vegetables. Customers can directly go to Vinmec health system nationwide to visit or contact the hotline here for support.
Articles refer to sources: webmd.com, medicalnewstoday.com