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HEALTHY EATING TO CHECK DEPRESSION

Dr. Tulasi, Tuesday, August 25, 2020

In olden days, all that was available was rich organic food. Today, there is a dire need to spread knowledge of healthy eating. A combination of fruits and vegetables with lean meat, fish, and low-fat dairy products can prevent diseases and create positive vibes in the body.


VITAMINS AND NUTRIENTS:

The brain is one of the important organs of the body like the kidney and the heart. A lack in supply of essential fatty acids, minerals, amino acids, complex carbohydrates can impair the function of your brain.


FATTY ACIDS:

The brain comprises of two essential fatty acids namely omega-3 and omega-6. This is gained and absorbed through the food intake and cannot be produced by the body itself. The brain which is covered by a large fat part has these two fatty acids. The western food is known to provide the omega-6 fatty acids in large amounts and omega-3 in a very negligible quantity with the ratio of 15:1. This imbalance in the supply of fatty acids to the brain can cause cardiovascular diseases and some types of cancers.


AMINO ACIDS:

Amino Acids are another important nutrient that is essential for the function of the brain. The neurotransmitters are made from amino acids and these amino acids enhance mental health. The other Amino Acids and the role they play are-

  • Serotonin- instigates feelings related to contentment and is made from an amino acid called tryptophan
  • Dopamine- motivates you and is acquired from phenylalanine
  • Omega-3 and Omega-6 fatty acids, tryptophan and phenylalanine are absorbed by the body from the food intakes that are mainly rich in dairy and soy products, lean meat, eggs and fish


COMPLEX CARBOHYDRATES:

The carbohydrates in legumes, whole-grain foods, fruits, veggies helps in providing serotonin that helps in the generation of positive emotions in your body. They help in absorbing the amino acids slowly and more effectively.


VITAMINS AND MINERALS:

Vitamins B, C and D help in good brain health. Minerals such as Magnesium, Selenium and Zinc keeps the function of the brain young and progress at a normal pace for as long as possible.


WATER:

80% of the brain is covered by water. Hence, water intake is very essential which keeps your brain hydrated without which it may lead to irritation and lack of concentration.


FOODS TO EAT:

The right food keeps you not only active and but also improves your brain health.

  • Tryptophan: eggs, lean red meat and beans
  • Complex Carbohydrates: legumes, cereals, and corn
  • Omega-3 Fatty Acids: Salmon, tuna, kidney beans and spinach
  • Omega-6 Fatty Acids: Poultry, egg and cereals.
  • Vitamin C: Citrus fruits and greens
  • Phenylalanine: Chicken Cheese milk, eggs and seeds
  • Magnesium, Selenium, and Zinc: nuts, seeds, whole grains, green vegetables and fish
  • Vitamin B: vegetables, red meat, fish, eggs, and dairy products

For more information and a deeper knowledge of depression or if you want to help your loved one to fight it do visit Depression Clinics in Hyderabad.

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