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1. Salmon
Salmon is full of omega-3 fatty acids, protein, vitamins, and iron. Omega-3 helps reduce inflammation throughout our bodies and is extremely good for the brain. Protein keeps us strong while fighting fatigue and makes us feel energetic. Vitamin D promotes bone health and regulates hormones involved in mood regulation. Iron prevents cognitive decline and protects brain cells from oxidative damage caused by free radicals. It’s no surprise salmon gets its own spot on the list!
2. Spinach
Spinach contains high levels of vitamin K which is necessary for blood clotting and helps protect neurons from oxidative damage. Vitamin K is an anti-inflammatory that reduces anxiety and boosts memory. Since spinach is rich in folate (B9), it’s great for heart health and brain wellness. Studies show that people who eat greens have lower rates of depression.
3. Avocado
Avocados contain monounsaturated fats that improve glucose metabolism, cholesterol, triglycerides, and even insulin sensitivity. They provide a wide array of minerals like copper, manganese, potassium, zinc, selenium, molybdenum, and phosphorous. These make avocados a perfect food for those looking to lose weight and keep their brains sharp.
4. Eggs
Eggs are a great source of choline, an antioxidant that reduces symptoms of depression and improves memory. Eggs are also loaded with B vitamins and vitamin D, both of which work to regulate serotonin, melatonin, and dopamine – all happy chemicals in our brains.
5. Sweet Potatoes
Sweet potatoes are a nutritious root vegetable packed with antioxidants, fiber, and vitamin A. Sweet potatoes are so versatile and delicious they taste great baked, boiled, or roasted.
6. Oatmeal
Oatmeal is high in soluble fiber which helps to lower bad cholesterol and maintain normal blood sugar levels. It’s also high in manganese, a mineral that decreases homocysteine levels – a chemical produced when methionine breaks down in the body. High levels of homocysteine have been associated with depression.
7. Blueberries
Blueberries contain anthocyanins — a type of flavonoid that gives them their deep blue color. Anthocyanins have powerful antioxidant activity and may aid in protecting nerve cells from oxidative stress. In addition, blueberries are a great source of resveratrol — a phytochemical with antidepressant effects.
8.Seed
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| Image by Devon Breen from Pixabay |
9.tomato
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| Image by LoggaWiggler from Pixabay |
Tomatoes contain a carotenoid called lycopene, which may help prevent depression. Lycopene is an antioxidant. It can help fight stress damage to brain neurons. Eat tomatoes at least twice a week to reduce symptoms of depression. Tomatoes are a great addition to salads and sandwiches. However, tomatoes have more nutritional value when cooked. Cook them in pasta sauce to get the most nutrients out of tomatoes.
10,oily fish
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| Image by Andreina Nacca from Pixabay |
Fatty fish like salmon and mackerel are rich in omega-3 fatty acids. Your body converts omega-3 fatty acids into lipid mediators. More lipid mediators in the bloodstream improve mental health. Avoid eating oily fish more than twice a week as it contains a dangerous metal called mercury, which is bad for brain health.
11.probiotic dairy products
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| Image by Alicia Harper from Pixabay |
To avoid feeling depressed, add probiotic dairy products like draft drinks and yogurt to your diet. The microbes present in these probiotic dairy products stimulate the production of neurotransmitters that directly affect mood, appetite and circadian rhythms. Want to see if your health improves?
12,eat them often
Most of the foods mentioned in this article can be eaten every day. The only exception is fatty fish. Fatty fish contain mercury, so don't eat it more than twice a week. Eat a different food every day if possible to avoid depression and anxiety. happier life
Changing your diet to include more antidepressant foods can contribute to a happier life in the future.
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