Foods that help in prevention of depression

As people who we are is normal to find us depressed ever, whoever says otherwise for obvious reasons is lying; there are many circumstances by which we enter in a State of depression, as debts, problems with the couple, problems at work, among many things more. We know that power is widely linked to the States of depression and even though our diet cannot solve us the problem at the root, at least with a very appropriate we can help remedy this problem.

"" Speaking of proper diet we refer especially to foods rich in serotonin, although it must be clarified that they are not the only good for the control of the depression, but... "what is serotonin?" Serotonin is a neurotransmitter that influences directly on the depressive States.
Before naming them some foods rich in tryptophan (ally number one serotonin) say how we can combat depression with diet.

How to fight depression with our diet

Depression can be combated in a good way as we already nombrábamos above, including foods rich in serotonin or good content of tryptophan in our diet, avoiding medicinal treatments. Of macronutrients that make up foods, carbohydrates are what most influence in this, since they act directly on the serotonin.
We must also take into account that there are other foods that contain an amino acid called tryptophan, within its proteins which are which is mostly involved in the production of serotonin, therefore, it is very important to include them in our diet.

Foods high in tryptophan

• Dairy and egg. Foods are very rich in tryptophan are directly involved in the synthesis of serotonin.
• Red meat.
• Fish. The fish, such as sardines, mackerel and tuna is especially recommended.

Plant with good amount of tryptophan foods

• Pulses. Such as lentils, soybeans, chickpeas, peas, beans, beans; among others.
• Cereals. As the wild rice, wheat, oats, barley, corn and rye.
• Dried fruits. As almonds, pistachios, cashews, pine nuts and chestnuts.
• Fruits. As strawberries, avocados, papayas, mangoes, oranges, dates, grapefruit, blueberries, peaches, grapes and apples.
• Vegetables. Like arugula, watercress, spinach, pumpkins, asparagus, cauliflowers, cabbages of Brussels, the onion, chayotes, sprouts, garlic, lettuce; among others.
• Seed. Such as sunflower, Sesame or fenugreek.

Other non-foods contain tryptophan affecting serotonin

Chocolate

Preferably a dark chocolate because it will be more reduced in fat. Apart from stimulating the production of serotonin, also stimulates the production of endorphins that help improve our State of mind. This is referred to as the natural antidepressant.

Omega 3

Some foods with omega-3 contain tryptophan as we named it previously, but others do not contain, like eating food with good amounts of omega 3 favor very positively to the brain and also stimulate the production of serotonin.

Vitamin B9

Foods rich in vitamin B9 as cashew, spinach, carrots, oranges, among others also help positively with the production of the neurotransmitter serotonin; other functions of this vitamin is the inhibition of anger, the inhibition of aggression, body temperature, mood, sleep and many other very important things.

Recommendations beyond serotonin, which can help us to regular depression

Apart from tryptophan-rich foods that stimulate the neurotransmitter serotonin, also there are other things we can do to improve our State of mind; Here we present these recommendations.

It is advisable to replace some foods

The white flour, cakes, sweets and the confectionery itself, it is recommended Replace with foods such as vegetables, fruits, whole grain cereals and some legumes.

Avoid alcohol

The alcohol acts as the main neural depressor, tolthough initially produce euphoric State, to pass time will be diluted, what will be worse for us.

Exercise

As in any diet is highly recommended exercise, but in this it is recommended to perform activities that favor our breath, such as swimming, yoga and aerobic or cardiovascular exercise.

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