The 2017 Mental Illness Summit tackled the different strategies dedicated to safeguarding mental health. One of these is coming up with the best diet that can be of help in addressing depression. According to a study in 2017, individuals with moderate-to-severe depression improved their situation upon following a more healthful diet for three months.
Read on to know what food to eat and avoid when you have depression.
EAT: Dark Leafy Green Vegetables
Experts revealed that the healthiest food out there in the market is the dark leafy green vegetables – no contest. This list includes Kale, Spinach, Swiss chard, and the like. Eating this will help boost your immune system and provide anticancer effects. It also addresses brain inflammation, a condition linked to depression.
DO NOT EAT: Sugar
If you’re a fan of cookies and chocolates, then you might not like what you’ll read. Professionals advise people with depression to avoid taking in sweets, as desserts only lead to multiple mood swings. Your mood will most likely go up and down (mostly down!) several times a day. Experiencing this might only lead to anxiety.
Walnuts are known for being one of the richest in omega-3 fatty acids. Numerous studies have proven how this particular fatty acid reduces depression symptoms by supporting brain function.
DO NOT EAT: Soda
Aside from contributing to a spike in your blood sugar, regular soda does not provide any nutrition to your body. At the same time, some researches supported the link between sugar-sweetened drinks, such as soda, to depression. Therefore, if you are craving for that bubbly fix and seltzer water, try shifting your attention to sparkling water instead.
Raspberries, blueberries, blackberries, and strawberries, are known for its cell-repairing antioxidants. A study by the Journal of Nutritional and Environmental Medicine showed that patients who are mentally-ill but got treatment with these antioxidants for two years received a lower depression score.
DO NOT EAT: Ketchup
Yes, ketchup is usually from tomatoes, right? Unknown to many, however, is that it also contains lots of sugar – 4 grams per teaspoon, to be exact. These artificial sweeteners are a no-no to those with depression since it leads to unusual mood spikes.