What foods help stop depression?

 

ڈپریشن سے بچنے کے لیے بہتر کھانا کھائیں      

 

Many people around the world live with depression, which can have a serious impact on their quality of life. Although approaches such as therapy and medication can help some people improve their symptoms, they are not necessarily successful for everyone. Can diet be beneficial when other methods fail and, if so, why?

According to World Health Organization estimates, depression is a common mental health disorder that affects approximately 5% of all adults worldwide. There are different types of depression such as major depressive disorder and persistent depressive disorder for at least 2 years.

The causes of depression are many, including genetic and situational factors: certain stressful factors or situations act as triggers and cause repeated attacks of major depression.

While targeted therapies and supports help many people manage their symptoms of depression, these interventions may not work for you. Because of this, researchers continued their research in search of all the facts that can cause depression.

Recently at the forefront of medical research on diet, experts are discussing the benefits and implications of using the results to treat or even prevent various medical conditions. To some extent, several studies have suggested that choosing a healthy diet rich in vegetables and whole grains can improve symptoms of depression.

For example, an April 2022 study from the University of Technology Sydney found that men aged 18 to 25 experienced improvements in depression symptoms after following a Mediterranean diet. But it's unclear what the relationship is between diet quality and mental health.

In December 2022, two studies published in Nature Communications analyzed the relationship between gut microbiota and depressive symptoms. One study found that 13 types of bacteria were specifically associated with depressive symptoms.

Let's take a look and read which foods help reduce depression.

 

Vegetables.

Vegetables are packed with various vitamins and nutrients that your body depends on to thrive physically and mentally.

An analysis of 10 studies found that people who ate more fruits and vegetables tended to have a lower risk of depression, and another 2018 study in Iranian adults supported this finding.

A 2017 study found that adults who ate a diverse variety of vegetables for 3 months had fewer symptoms of depression than adults who ate a less diverse selection of vegetables.

Therefore, you may benefit more from eating several types than just one of your favorites.

If you want to start incorporating more fruits and vegetables into your diet, eating any type is a good start.

 

These are some of the most nutrient-dense vegetables to consider.

 

·         Leafy greens.

·         Carrots.

·         Mushrooms.

·         Broccoli.

Below are some nutrient-dense foods that can help relieve signs of depression, along with other treatments for depression, such as therapy, medications, and other lifestyle changes.

 

 

·         Walnuts

·         Berries

·         Salmon

·         Dark chocolate

·         Beans

·         Yogurt

·         Avocado

·         Bananas

·         Eggs

·         Oysters

·         Grains

·         Seeds

·         Turkey

·         Green tea

·         Chamomile

·         Coffee

·         Foods rich in vitamin D

·         Meat

·         Fish

·         Turmeric powder

·         Fermented foods

Let's review again.

Diet is not a substitute for traditional depression treatments such as therapy and medication. Consider discussing your needs with a doctor before making any major dietary changes, especially if you are taking medication. If you want to try to improve your mental health through your diet, consider adding fresh, unprocessed foods to your diet wherever possible. They are the most nutritious.

If you are living with depression, there is hope. Healthcare professionals can help you find the right treatment, including holistic treatments such as dietary changes.