![]() Omega-3 Fatty AcidsĬommon advice on nutrition and depression is to increase consumption of omega-3 fatty acids, generally through fatty fish. 8 Individuals who avoid foods high in arachidonic acid tend to report a happier, more positive mood.3 Eliminating inflammatory animal foods from the diet ensures not only physical health, but mental health as well. When inflammation reaches the brain, subsequent feelings of anxiety, stress, hopelessness, and depression arise. These reactions lead to an increase in inflammatory mediators circulating in the bloodstream.7 The result is general inflammation, or an overreactive immune response. By eating foods high in arachidonic acid, such as chicken, eggs, and other animal products, we set off a cascade of chemical reactions in our body. 6Īrachidonic acid, a type of fat found only in animals, serves as a precursor to inflammatory chemicals in our bodies. Foods with high levels of quercetin include apples, kale, berries, grapes, onion, and green tea. 5 Working much like a natural antidepressant, quercetin can increase the amount of serotonin, dopamine, and norepinephrine in the brain. The phytochemical quercetin, found only in plant foods, acts as an MAO inhibitor. High MAO levels lead to low levels of these specific neurotransmitters, causing depression. 4 This enzyme breaks down serotonin, dopamine, and norepinephrine-neurotransmitters which help regulate mood. Many people suffering from depression have elevated levels of an enzyme called monoamine oxidase (MAO). ![]() In addition, plant foods can help restore balance to neurotransmitters. ![]() Plant foods are high in antioxidants and phytochemicals, which generally help to repair damage and decrease inflammation in brain cells. Previous research linked depression to inflammation in the brain and chemical imbalances of neurotransmitters. 3 Mechanisms of Actionīoth the protective effects of fruits and vegetables and the harmful effects of animal foods play a role when it comes to diet and mood. 2 Additionally, when comparing a vegetarian versus omnivorous diet, vegetarians reported more positive moods than meat eaters, according to a study published in Nutrition Journal. Individuals eating whole foods reported fewer symptoms of depression compared to those who ate mostly processed foods. Luckily, evidence suggests dietary changes can improve mood and quality of life without the need for medication.Ī study published in the British Journal of Psychiatry analyzed the dietary patterns and risk of depression in 3,486 participants over a five-year period. For many people, depression poses a major obstacle to accomplishing even the simplest of tasks and can contribute to chronic diseases or exacerbate existing health problems.
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |