Suppress Depression with Refreshing Foods

De-stress with Foods

Experiencing one of those summertime? Don’t worry! Rev up with these mood-enhancing foods that can clear your blues away and set you free! While there is no specific diet that can clear depression, eating the following foods can keep you in better mood and also add good health to your body.

Eat oatmeal for breakfast (in fact, for any meal of the day)
Oatmeal contains healthy carbohydrates that stimulate release of the ‘fell-good’ hormone serotonin. This hormone is a neurotransmitter that decreases appetite, puts off pain and induces sleep. Oatmeal contains abundant fiber that makes a person feel full for longer time periods, slows digestion and releases energy gradually enabling ‘mood boost’. Brown rice, whole grains, berries and fruits too give you similar results.

Garner Vitamin D
The sunshine vitamin (as popularly called) has become difficult to procure as it is rarely present in foods naturally. Research proves that people with lower vitamin D levels have higher rates of depression. Sun is the best source of this nutrient as exposure to sunlight helps the body convert natural sun rays to vitamin D. But prolonged exposure is not recommended due to the increasing number of skin cancer cases. Try accumulating generous amounts of vitamin D through:

• A diet rich in eggs (egg yolk contains Vitamin D), salmon, vitamin D-fortified foods such as milk, soy milk, string cheese and yogurt.
• Take an early-morning walk after sunrise
• Start on vitamin D supplements once you confirm that your vitamin D levels are not in normal ranges with proper test results.
  
  

Eat your Omega-3s
Here again, individuals with lower omega-3s are at an increased risk of depression. Keep emotional turmoil at bay by consuming omega-3-rich foods such as:

• Seeds and nuts such as chia seeds, flaxseeds, pumpkin seeds and walnuts
• Eat at least 90 grams of omega-3-rich fish several times a week. Feel free to include generous servings of fish such as herring, salmon, mackerel, halibut, oysters, trout, fresh tuna and sardines.
• Include omega-3-fortified foods such as eggs, yogurt and milk.
  
  

Eat a minimum serving of at least one colorful (red, yellow, green or orange) veggie or fruit during every meal
Fruits and vegetables are the anchors of good health and each of us should eat at least 5 portions of fruits and veggies daily. Know more on the benefits of eating rainbow-colored produce from the website www.firsteatright.com. Depressed people often lack folic acid in their body, a nutrient that is required to produce the feel-good hormone serotonin from tryptophan present in foods. Fill your plate with juicy carrots, ripe tomatoes, green broccolis, tiny snow peas, catchy oranges and mouth-watering berries.

Drink some hot green tea with honey 45 minutes before bedtime for a good night’s rest and reduced irritability
Nothing can beat the goodness of a good night’s rest which calms your body and rests your mind. Tea helps you calm down with its amino acid theanine some 20 minutes after consumption. Carbs in honey release serotonin and the sweet effect of honey makes you feel that you are not deprived of your foods and hence, keeps you in good mood. Honey also releases the hormone melatonin that plays a major role in recovery and rebuilding of body tissues during sleep.