The best and worst foods for depression, how to adjust your diet

Depression is a severe mental disorder in which four main symptoms are observed: decreased mood, impaired thinking, loss of the ability to experience joy, and decreased motor activity. As the disease progresses, a person’s self-esteem deteriorates significantly, he loses interest in life and his usual activities. In some cases, people begin to abuse alcohol and drugs and do not want to hear anything about any products that help with depression.

Scientists have long proven that normalizing the diet when the first symptoms of depression appear is an opportunity to significantly reduce the manifestations of the disease. Dietitians offer special diets for all those who suffer from depression, which can have a positive effect on improving mood.

Depression and its treatment

Depression means a constant depressed state, which is accompanied by apathy and bad mood. A person develops a reluctance to enjoy the life around him. Many people believe that depression is an illness that can be either long-term or short-term. But despite the type of illness, it is imperative to get rid of it and its symptoms.

A large percentage of people suffering from this disorder seek help from qualified specialists - psychologists. However, you can cope with the disorder on your own. To do this, in addition to changing your attitude towards life, you need to pay attention to the diet for depression of a person suffering from this illness.

Beans and lentils

In addition to being high in fiber and plant protein, beans and lentils are rich in beneficial nutrients.

They are an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters such as serotonin, dopamine, norepinephrine and gamma-aminobutyric acid (GABA), which are important in regulating mood (, , ).

In addition, B vitamins play a key role in the transmission of nerve signals, which ensures proper communication between nerve cells. Low levels of these vitamins, especially B12 and folate, have been linked to mood disorders such as depression ().

Finally, they are a good source of zinc, magnesium, selenium and non-heme iron, which can also lift your mood (, , ).

Summary:

Beans and lentils are rich sources of mood-boosting nutrients, especially B vitamins.

Proper food consumption

For depressive disorders, it is necessary to consume, first of all, foods whose taste and aroma causes appetite. Vegetables, fruits or berries that are extremely healthy, but cause antipathy in the patient, should not be eaten.

It is also worth understanding that a large number of fruits and berries contain solar energy - that is, the energy of happiness, joy and fun. Vegetables contain lunar power, which nourishes in a relaxing and calming way. Therefore, foods containing solar and lunar energies should not be mixed during meals, but rather consumed separately. It is recommended to eat fruits and berries in the morning or in the first half of the day, as they give vigor and energy. Conversely, experts advise consuming vegetables in the diet in the late afternoon, especially stewed and boiled ones, as they soothe and relax. Raw, uncooked vegetables can also be eaten during lunch. They contain a lot of vital energy that the body needs.

Diet

Before moving on to the list of natural products that have antidepressant properties, it is necessary to dwell on the daily routine. Compliance with it is a fairly important aspect. For the simple reason that the mood and general well-being of the patient depends on whether the person is in harmony with the time of day or not.

The optimal time to wake up is at sunrise, and the time to sleep is in the evening from 21.00 to 22.00. This is the time when the body, mind, and nervous system of the patient can rest in the best possible way. Which is extremely important for a person who wants to get out of depression. The correct daily routine should include physical exercise or at least warm-up, as well as water procedures such as a shower, which must be visited twice a day - in the morning and before bed.

Fish

Findings from a study conducted by researchers at the University of Pittsburgh show that people whose diets are low in omega-3 fatty acids are more likely to experience depression and sadness than people who consume the correct amount of these nutrients.

So-called healthy fatty acids are essential for the proper functioning of our body. Their deficiency negatively affects many life processes, disrupts the functioning of internal organs, negatively affects appearance and brain function, and also causes depression.

Since the body is unable to produce complete fatty acids on its own, it is tedious to consume them with food.

Doctors and nutritionists recommend eating sea fish at least twice a week. Omega-3 fatty acids help fight any type of sleep disorder and help with depression.

Diet for depression

There are many reasons for the appearance of psychological disorders. These can be problems related to personal life that cause stress, as well as protracted conflicts and disagreements at work. Also, depression can worsen in spring or autumn without significant reasons for this.

Due to endless failures and experiences, a person eventually develops a negative attitude towards life, which must be fought. And in order to get out faster and more efficiently, experts recommend consuming products for depression and to improve your mood.

Diet for such disorders is an important part of treatment. Scientists have proven that foods containing amino acids, zinc, dopamine and vitamins help improve brain function and increase the level of serotonin, the hormone of happiness. What foods help with depression and improve your well-being? How to eat properly? What diet to follow for depression?

Let's look at this in more detail. Here is a list of foods that improve mood and eliminate depression:

• dates, almonds;
• cheese, brown rice;
• seeds, peanuts;
• beans, soybeans;
• bananas, mushrooms;
• fish, dairy products;
• eggs, wheat sprouts;
• meat, grains, seafood;
• asparagus, radish.

Quite an impressive list. But as a rule, when following a diet, while consuming products against depression, people become tempted and desire to eat an immense amount of sweets. This includes ice cream, cake, chocolate. But you must try to eat in moderation and consume no more than one chocolate bar or one ice cream within 24 hours. The use of products for depression during mental disorders, together with the consumption of medications prescribed by the doctor, has a beneficial effect on the patient’s condition. If you limit your consumption of fried and fatty foods, a positive result can be achieved in a short time.

For those who love caffeine, psychologists recommend getting rid of the habit of regularly drinking this drink. Since this product does not help with depression, but only aggravates the general condition. It is also necessary to give up bad habits such as smoking and drinking alcoholic beverages. For the simple reason that both cigarettes and alcohol create only the appearance of a temporary feeling of happiness, while simultaneously causing colossal harm to the human body.

General rules

Depression , as defined by WHO, is the most common mental disorder. However, depression must be distinguished from ordinary negative emotional reactions and mood swings, which are common and normal in the everyday life of a healthy person. With depression, as a rule, there is a decrease in the patient’s quality of life, his adaptation to the outside world suffers, and in severe cases this leads to suicide. Depression is characterized by a combination of three symptoms that persist for at least 2 weeks:

• Changes in the affective sphere - depression, decreased interest in current events and life in general, loss of the ability to experience pleasant things, anxiety, a feeling of emptiness, internal tension.
• Thinking disorders - pessimism, disturbances in sleep, attention and memory, difficulties in making decisions, concentration on the negative aspects of life.
• Motor retardation - slowness of speech, paucity of actions, monosyllabicity, monotony of posture/facial expressions.

Emotional disturbances can also manifest themselves in the form of feelings of guilt, self-blame, lack of self-confidence, uselessness, and low self-esteem. Behavioral disorders - passivity, refusal of entertainment/contacts, withdrawal from activities, which are often accompanied by alcohol/psychoactive drug abuse.

At the physiological level - sleep and appetite disturbances, increased fatigue under any stress, decreased sexual activity, heaviness and pain in the body. In severe cases there is a high suicidal risk. Older patients are more susceptible to severe, protracted depression than other age groups, which is due to the aging process of the body, lowering social status, alienation from the environment, narrowing the range of interests and decreasing intelligence indicators.

Modern theory states that a person’s well-being/experiences, including depression, have two components:

Psychological (depression during/after various events in a person’s life):

• social stressors (death of a loved one, birth of a child);
• chronic stress (personal problems, severe chronic illnesses, living below the poverty line);
• being in life-threatening situations (in a war zone);
• loss of legal capacity (disability);
• teenage depression (parental/peer pressure, parental divorce, unrequited feelings);
• use of narcotic/toxic drugs, alcohol.

Physiological:

• imbalance of brain chemicals (neurotransmitters);
• taking certain medications (narcotic painkillers, steroids), disorders in the endocrine system (hormonal imbalance caused by dysfunction of the adrenal glands, thyroid gland);
• imbalance of some chemical elements ( folic acid , B12 , B1 , C , B2 , minerals - magnesium, iron).

Two main methods are used to treat depression: pharmacotherapy (antidepressants, tranquilizers, nootropics, mood stabilizers, sleeping pills, vitamins) and psychotherapy. Diet for depression, as such, can only be considered as an additional remedy. There is compelling evidence demonstrating the impact of dietary micronutrients on a person's overall well-being, mood, and behavior. Neurons are extremely sensitive to changes in diet, so by changing your diet you can influence the course of depression to a certain extent.

A diet for depression for people with normal body weight is based on the principles of good nutrition with a physiological norm of consumption of dietary fat and a moderate reduction in the energy value of the diet by limiting fats and simple carbohydrates in patients with excess body weight. The most important requirements for the diet of such patients is its enrichment with choline , lecithin , inositol , carnitine , vitamins E , folic acid , B1 , B6 , B12 , C , PP , magnesium salts, as well as plant antioxidants .

Respectively:

• To increase the synthesis of catecholamines, it is necessary to include foods high in tyrosine/phenylalanine (fish, chicken, turkey) in the diet. It is tyrosine that improves attention and mood, creates a subjective feeling of well-being, normalizes cognitive functions under stress, gives vigor, and participates in the production of the hormone of pleasure and happiness (dopamine, serotonin).
• Lysine - necessary for the production of hormones, enzymes, antibodies, tissue repair. Sources of lysine include: red meat, poultry, eggs, cheese (especially Parmesan), soy, peas, beans, and some types of fish (cod, sardines).
• Tryptophan - effectively eliminates insomnia and relieves anxiety. The richest foods in it are fish, meat, cottage cheese, cheese, legumes, mushrooms, peanuts, sesame seeds, oats, milk, yogurt, dried dates, and pine nuts.
• Lecithin (including a complex of phospholipids and triglycerides) - is involved in the formation of acetylcholine (together with pantothenic acid) and is necessary for thought processes and memory. Contained in egg yolk, liver, beef, fish and fish roe, soybeans, sprouted wheat grains, fish oil, seeds, nuts.

A special role in the nutrition of patients with depression belongs to folic acid , vitamin E and group B ( B1 , B6 , B12 , choline ). It is the lack of folic acid that leads to low levels of serotonin in the brain, which is one of the “happiness” hormones. To eliminate its deficiency, your diet should include green leafy vegetables (sorrel, spinach, nettle, turnip leaves), bananas, Brussels sprouts/white cabbage, calf liver, brewer's yeast, beets, lentils, asparagus, citrus fruits.

It is equally important to eliminate the lack of vitamin B6 (pyridoxine) in the body, which is also necessary for the production of serotonin and acts similarly to tranquilizers, promoting good sleep. To replenish it in the body, you should eat bananas, fish/seafood (tuna, salmon, shrimp), chicken, lentils, beef liver, sunflower seeds.

Cyanocobalamin has a pronounced antidepressant effect ; its content in the diet can be replenished by eating rabbit meat, liver, beef, octopus, sardine, mackerel, sea bass, and cod. Choline is also an important substance for the central nervous system, which improves cognitive functions. The largest amount is found in egg yolk, soybeans, fish, brewer's yeast, sprouted wheat grains, meat by-products, legumes, cottage cheese, and cheeses. Also, it is necessary to enrich the diet with vitamin C (rose hips, black currants, garlic, onions, sea buckthorn, citrus fruits, red peppers, sauerkraut, spinach), the deficiency of which increases fatigue and symptoms of depression.

A special role in the diet is given to magnesium, the deficiency of which increases anxiety, restlessness, nervousness, fear, fatigue, insomnia, and aggressive behavior. Therefore, any anti-stress diet involves replenishing its reserves. You can increase its content in your diet by including wheat bran, seafood, soy, buckwheat, rice, almonds, spinach, egg yolk, and oatmeal.

omega-3 and 6 in the diet of patients with depression . Their deficiency is associated with attention disorders, the risk of increased depression, and the development of suicidal behavior. It is found mainly in flaxseed oil, fatty fish (tuna, salmon, salmon, herring, sardines), shellfish, and microalgae. Omega 6 - in vegetable oils (sunflower, corn, soybean, grape seed, hemp, milk thistle), in fatty pork varieties. Adequate fluid intake is also important.

To reduce the symptoms of depression, it is recommended to exclude from the diet:

• Excessive consumption of sugar and sweets, flour products and saturated fats (animal fats), which increase depression. It is recommended to use honey instead of sugar.
• Limit the intake of alcohol and caffeine (coffee, tea, cocoa), which initially causes excitement (euphoria), followed by asthenic syndrome, fatigue, and depression.

To treat depression, you can use medicinal plants - decoctions of St. John's wort, mint, valerian, hop cones.

Proper nutrition

In order to get out of a depressed state as quickly as possible, you need to start eating right. If the human body begins to receive the necessary vitamins, the patient’s mood improves and apathy gradually disappears.

It is necessary to create a menu for every day in such a way that the diet includes products for depression and to improve mood. Also, all dishes should be tasty and healthy. You need to give preference to plant foods, which are better absorbed.

It is necessary to eliminate fast food and quickly digestible foods from the diet. Experienced experts recommend consuming desserts, as well as flour, in the first half of the day. It is worth paying attention to citrus fruits and freshly squeezed juices based on them.

The basis for proper nutrition should be cereals: oatmeal, flaxseed, wheat, buckwheat and rice. Also include in your diet anti-depression foods such as sea fish, hard cheeses, carrots, and cabbage.

It is recommended to eat meals in small portions and preferably at the same time. Gastroenterologists recommend eating 5-6 times a day, but in small amounts. Do not forget about the fluid balance in the body. You need to drink 2-3 liters of water per day. In the summer, if the body requires it, you can increase the volume of fluid intake.

If the patient feels apathy and is also depressed, after consulting with the attending physician, you can take vitamins and increase immunity.

What else should you consider?

If serious mental exhaustion develops against the background of depression, then it is necessary to increase the content of adaptogens in the patient’s body. These are special substances that increase the endurance of the body's adaptive systems. To compensate for the lack of these substances, it is recommended to add green tea, licorice, ginseng, and echinacea to your diet (can be consumed in the form of tea, decoctions).

If we talk about what foods you should eat for symptoms of depression in the autumn, it is recommended to lean on fresh vegetables and fruits, herbs, high-quality sweets and meat, and dairy products.

It is also recommended to consume foods that can improve digestion and intestinal function, because with depression, various problems with stool often develop.

Many experts argue that during depression there is almost always a lack of fluid in the body, and in the brain structures in particular. To prevent this and not face a lack of energy, it is recommended to drink at least 2 liters of liquid every day.

You shouldn't drink too much either. It should be taken into account that along with the food consumed, a person also absorbs liquid. Therefore, the recommended two liters must also include the liquid contained in the products.

If symptoms of depression are observed, it is recommended to completely stop drinking alcohol, because alcohol does not allow the body to naturally produce vasopressin, which leads to severe dehydration and disruption of the functioning of many systems located in the brain structures.

Many people do not know which foods cause depression and bad mood, but a whole list can be given: confectionery, coffee, soda, sausages, canned food, red meat. Bad mood and loss of energy almost always develop with overeating. You should also not eat the same food for a long period, this leads to an excess of certain vitamins and microelements, which negatively affects the functioning of the brain and internal organs. Everything should be in moderation.

Fortified food

Vitamins and minerals have a beneficial effect when fighting mental disorders:

• Group A can be found in pumpkin, apricot, and leafy vegetables.
• Vitamin B is present in cereals, bran bread and seafood.
• Group C is found in kiwi, black currant, rose hips and citrus fruits.
• Vegetable oils are rich in vitamin E.
• Calcium is found in dairy products.
• Glucose is present in honey and sweet fruits.
• Apples and lean beef are rich in iron.
• Zinc will be provided by seafood, eggs, turkey and asparagus.
• Choline is present in beef liver, egg yolk, and sprouted wheat grains.
• Magnesium is found in peas, tomatoes, carrots and grapefruits. Its deficiency can reduce stress resistance, and its excess will lead to apathy. This will help in the fight against insomnia, but will complicate the functioning of the kidneys and other internal organs.

Products for stress and depression

The menu of a person who suffers from disorders or any other disorders of the nervous system should include an increased amount of substances that reduce mental stress and improve mood.

But in order to figure out which foods are best to eat for depression, it is necessary to understand what caused the mental disorder of the sick person. And depending on the occasion, choose a suitable diet from various examples.

Video on the topic

1. Fish

Fatty fish (herring, sardines, mackerel, salmon, cod, salmon) are very rich in omega-3 fatty acids, as a result of which fish has become a remedy for bad mood. Only lightly salted fish produces the most polyunsaturated fatty acids. However, the amino acid tryptophan (in fact, from which the “happiness hormone” is formed) remains in fish of any preparation. That is why fish dishes should certainly be on your table.

In addition to the above, fatty fish has a large amount of B6, which improves mood and strengthens the immune system. It is advisable to consume fish at least three to four times a week, 100-150 g. And if daily, then 50-70 g.

2. Bright vegetables and fruits

Vegetables with bright colors: beets, eggplants, carrots, sweet peppers, persimmons, tangerines, oranges and other colorful vegetables also have the ability to lift your mood. It has long been known that bright, saturated colors can drive away melancholy and charge you with a positive attitude.

However, there is more to it than that. Fruits and vegetables of rich colors contain bioflavonoids that improve blood circulation in the brain. As a result of their use, the brain receives more oxygen, you begin to feel noticeably better, and this naturally improves your mood.

3. Chicken broth

Chicken broth has properties that affect calmness. For minor nervous disorders, this is an excellent remedy for depression. Chicken meat contains proteins consisting of the amino acid tryptophan. Once in the body, it is processed into serotonin - the “happiness hormone”, which affects our mood.

4. Sea kale

Sea kale is extremely enriched with B vitamins, which regulate the functioning of the adrenal glands and, accordingly, the hormone, the lack of which can cause chronic fatigue, as a result of which mood deteriorates.

It is recommended to buy seaweed not canned (such cabbage often contains harmful flavoring additives), but freshly prepared salads, which can be found at the market or in the culinary department. And then season it yourself with spices and other ingredients (carrots, mushrooms, sesame seeds, etc.).

5. Bananas

Bananas, in addition to serotonin, contain vitamin B6, which, as already mentioned, is necessary to lift your mood. In addition, bananas are enriched with the alkaloid harman, which can cause a feeling of euphoria, that is, they are biogenic amines, which are known to produce serotonin. These fruits are also useful for chronic fatigue and blues.

6. Nuts

All nuts, like fatty fish, are a source of omega-3 fatty acids, which can ensure the proper functioning of brain cells and help eliminate symptoms. In addition, nuts contain the amino acid tryptophan and the mood-lifting vitamin B6. In addition, nuts contain a mineral called selenium, which is necessary for excellent mood.

It is worth knowing that the level of selenium in the blood as the body ages decreases by 7% after 60 years and by 25 after 75. Therefore, doctors advise older people to eat more nuts. You can eat up to 30 g of this product per day.

7. Chocolate

The cocoa beans from which chocolate is obtained contain a substance called phenylethylamine, which promotes the production of happiness hormones in the body - endorphins, which are produced in increased quantities by lovers. And people in love are usually happy. In addition, cocoa beans contain magnesium, which can relieve stress. However, it is worth knowing that only dark chocolate has all of the above qualities. Dairy will bring much less benefit.

8. Cheese

Cheese contains amino acids that promote a good mood: trictamine and phenylethylamine. Cheese of any kind can lift your spirits.

9. Eggs

10. Oatmeal and buckwheat

Like chicken, oatmeal and buckwheat contain the amino acid tryptophan. When processed in the body, it forms the “happiness hormone” serotonin. These products also contain carbohydrates, which, being slowly absorbed, normalize blood sugar levels, preventing them from going beyond the limits.

And in the spring there are even more people with depressed mood. Scientists have proven that the foods we eat affect the processes occurring in the brain. Some of them lift your mood, while others, on the contrary, can ruin it by suppressing joyful emotions.

Menu for depression

Quite often people suffer from psychological illnesses during the changing seasons. The main peak is the transition from hot summer to cold autumn and from harsh winter to warm spring. The main problem with the manifestation of depression at this time is the lack of a sufficient amount of healthy vitamins contained in vegetables and fruits in the diet. What anti-depression products are best to use when creating a menu during spring mental disorders?

• In the morning, experts recommend trying oatmeal with milk and an orange. Wash down breakfast with tea.
• It's better to eat grapefruit for lunch.
• And for lunch, eat bean soup and yogurt.
• For an afternoon snack, a banana is preferred.
• And for dinner you need to have baked chicken with garlic sauce and steamed broccoli.

During autumn depression, psychologists advise using the following dishes:

• Start your morning with an omelet and coffee and bread.
• For lunch, try a baked apple.
• Dine with vegetable salad and baked chicken. Wash everything down with juice.
• During the afternoon snack, eat cottage cheese with berries.
• Decorate dinner with baked fish with vegetables and drink tea.

During the postpartum period, for many mothers, a wonderful mood is replaced by anxiety and a depressed state, which must be combated, and at the same time increase the child’s immunity. What products can be used for depression during breastfeeding so as not to harm the baby? Experts recommend compiling a woman’s diet with the following menu:

• In the morning, eat oatmeal with fruit, drink tea with a diet flatbread.
• Have a second snack of fruit salad and wash it down with juice.
• For lunch, eat bean soup and vegetable salad with a piece of sturgeon.
• For an afternoon snack, eat yogurt and wash it down with a fruit smoothie.
• End the day with steamed cutlets and pilaf.

Children during adolescence may also be susceptible to depression. What foods are good for guys with depression? What should you include in your diet? During depression in a child, experts recommend diversifying his menu with fruits and protein foods:

• It is recommended to have breakfast with boiled eggs and yogurt, washed down with tea.
• It's better to snack on apples.
• For lunch, eat soup with meat and vegetable salad. Wash down your lunch with orange juice.
• For an afternoon snack, it is recommended to eat yogurt and a banana.
• And you can make a nutritious children's dinner with seafood salad, cutlet and tea.

What foods should you eat?

When creating a menu that lifts your spirits, doctors recommend diversifying your diet, eating more fruits and vegetables.
It is important to give up excess consumption of carbohydrates, fats, caffeine, and snack less often on the go.

The table shows the substances, their value and types of food to restore the health of the nervous system.

Moral exhaustion leads a person to depression. In this article, we will take a closer look at the signs of depression and nervous exhaustion. We also suggest taking a test for neurasthenia.

Preventive diet

In order to prevent depression, it is recommended to include foods that contain folic acid in the diet, as well as regularly consume a decoction of St. John's wort. The menu for implementing the diet is as follows:

• In the morning, eat oatmeal with milk along with pineapple or banana. Have some tea.
• It is recommended to have a snack with a fresh or baked apple.
• For lunch, eat a portion of fish soup and seafood salad.
• For an afternoon snack, try yogurt.
• And for dinner you should eat mashed potatoes with cutlets and wash down the dish with a decoction of St. John's wort.

To prevent mental disorders, psychologists advise creating a calm atmosphere around yourself, not overexerting yourself, choosing an interesting hobby, and if necessary, consulting a psychologist. When the case is advanced and cannot be treated independently, you need to seek help from a psychotherapist.

To avoid exacerbations of depressive conditions, you need to use the following tips:

• plan important things in advance;
• eat foods that improve your mood;
• if possible, sign up for the pool;
• take a warm bath every day with the addition of aromatic salt;
• do meditation;
• make it a rule to record events in a personal diary, in which a person susceptible to mental disorders will record happy moments and joyful events of his life;
• After consultation with your doctor, take antidepressants if necessary.

Medicinal properties of products

Natural antidepressants in food are tryptophan and melatonin. They can promote and speed up the healing process during mental disorders of the nervous system.

In order for the “tryptophan-serotonin-melatonin” chain reaction to occur and help in the fight against depression and signs of the disease, you need to create the right menu. But first you need to figure out which products you can’t do without when you’re depressed. Most tryptophan is found in soy and in dishes made from it (minced soy and soy milk). Also, the diet of a person suffering from depression must include sesame seeds, chocolate and peanuts.

In addition to eating foods containing tryptophan, a worthy place in the menu should be given to foods that contain melatonin. To do this, you need to include the following products in your diet: berries (cherries, cherries, cranberries), as well as freshly squeezed juices from them. Pay attention to lentils, fresh and baked tomatoes. Don't forget about bran, radish, fresh carrots and carrot juice.

Summarize

• When you're feeling down, you may crave high-calorie, high-sugar foods like ice cream or cookies to lift your spirits.
• While they may give you a sugar rush, it's unlikely to help you in the long run—and may have negative consequences.
• Instead, you should strive for healthy foods that have been shown to not only boost your mood, but also improve your overall health. Try some of the foods above to bring positivity into your life.

Tags: mood

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