To have emotional and mental balance we must eat healthy. Here you will find the components that reduce the appearance of depression and also fight it.
It seems that the rationale that "we are what we eat" is much more than just an appreciation. Science has found ingredients for our meals within human DNA.
A study from Nanking University discovered that some ribonucleic acid (RNA) strands from vegetables make their way into our bloodstream after ingesting them, regulating the expression of genes once inside us.
That is why the food we give to our body is extremely important, which is the cause of a myriad of diseases that we could avoid during those 4 daily meals.
Low levels of neurotransmitters, such as serotonin or norepinephrine, are related to depressive symptoms, which can disappear when receiving nutrition to reactivate them.
You can find it in lemons, oranges and grapefruits, in other fruits and vegetables such as borage, garlic and onions, berries, pineapples and papayas, cashews or dried fruits, such as walnuts or almonds, in addition to the never well-weighted cochayuyo. By consuming good doses of these foods you can lower your levels of vanadium, a mineral that has been found guilty of bipolar depression.
Spinach, cashews, asparagus, oats, cabbage, bell peppers, oranges, carrots, lettuce, tomatoes, apples, pears, almonds. They are rich in folacin, pyridoxine, which increase the level of serotonin, which plays an important role as a neurotransmitter in inhibiting anger, aggression, body temperature, mood, sleep, vomiting, sexuality and appetite. These inhibitions are directly related to symptoms of depression.
Unfortunately, in order to obtain it, we must use food of animal origin. Cobalamin, or vitamin B12, is present in clams, each gram of this shellfish contains almost 1 mcg (micrograms) of cobalamin. The liver, brain or kidneys are the richest foods after clams - 85 grams of beef liver contains 68 micrograms of vitamin B12; the same amount is found in chicken liver.
Some fish, like tuna and sardines, are rich enough. Other foods with lower amounts are meat, eggs, milk and their derivatives. Vegans should buy dietary supplements, since vegetables, algae or mushrooms, and even soy, do not contain enough vitamin B12, so they should take 100 to 400 mcg capsules.
Garlic, onion, cashew nuts, oats, cabbage, pumpkin, chestnuts and citrus fruits in general, tomatoes, figs, mangoes, beans and foods of animal origin, such as fish, chicken and turkey, They contain tryptophan, a natural relaxant precursor to serotonin.
In foods high in protein, such as milk or derivatives of milk, eggs and legumes (lentils, chickpeas, beans, soybeans, peas) we can find phenylalanine, another amino acid that helps against depression, since it contributes to the production of Norepinephrine neurotransmitter.
Calcium, magnesium, potassium, selenium and lithium are the most effective minerals in the fight against depression. Foods rich in calcium are vegetables such as garlic, onions, cabbages, fruits, such as chestnuts, walnuts, coconut, figs, apples, mangoes, bananas, avocados, almonds and cochayuyo.
6.- Complex carbohydrates
They are especially useful for treating some moments of depression, such as the fall depression or the depression caused by PMS.
Foods rich in carbohydrates are wheat, oats, rice and their derivatives, such as pasta, noodles, spaghetti. Also legumes such as beans, chickpeas, lentils, soybeans, peas. Vegetables like potatoes, onions, spinach, carrots, and fruits like apples, pears, peaches, plums.
7.- Omega-3 fatty acids
They help to maintain mental balance and avoid depression, also to improve or help in the treatment of diseases such as schizophrenia. You can find it in oily fish that contains two types of omega-3 fatty acids: eicosapentaenoic acid - sometimes known as EPA - and docosahexaenoic acid (DHA).
Fish oil is the richest source of omega-3 fatty acids. You can also find it in flaxseed, canola, walnut, soy, wheat, hazelnut, almonds, lettuce, fruit, cucumber, Brussels sprouts, spinach, raspberries, and pineapples.
It is found in chili peppers, cayenne pepper and ginger. The important thing that it contains capsaicin is that it stimulates the production of endorphins, commonly known as "hormones of happiness."
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