After a long and challenging day, we tend to reward ourselves with good food depending on our choices, which vary in quality and quantity. And when we are feeling upset or enter a state of depression, we tend to binge on sugary foods that have no too little nutritional value.
It is crucial to keep in mind that our eating habits play an immense role when it comes to our daily emotions. For example, those who tend to skip breakfast end up with low blood sugar; this leads them into feeling weak and tired throughout the day.
On the other hand, low consumption of foods including zinc, iron, vitamin B, magnesium, vitamin D and omega –3 fatty acids are linked to decreased energy and low emotions.
So, does food affect our mood? Or is it a myth?
As per the research for example “the Nurses' Health Study and the Women's Health Initiative” has the data proving the link between the food and mood.
Another study in the “International Journal of Obesity” found a link between obesity, depression, and dietary factors.
Moreover, the study done in 2011 in the American Journal of Clinical Nutrition stated that women who consumed more vitamin D rich food had a lower risk of depression versus the women who consumed less vitamin D in their diets.
Finally, a study done in 2014 in Brain, Behavior and Immunity found an alliance between depression and diet rich in sugar-sweetened soft drinks, refined grains, and red meat.
So, what are the foods that lower the risk of depression? Here are some examples:
Fatty fish like salmon – source of omega -3 fatty acids
Dark chocolate – may increase the feel – good chemicals in the brain.
Bananas – source of natural sugar, vitamin B6 and prebiotic fiber
Oats – source of fiber and iron
Fruits and vegetables source of vitamins and minerals
How about the meals that boost my mood? Here are some combination examples of the meals:
Oats with milk
Quinoa and chicken
Beans and lean Beef
Is there a diet that decreases the symptoms of depression?
The Mediterranean diet was the diet that grabbed the attention regarding this idea. The reason behind this gain since it includes an increased intake and a combination of vegetables, fruit, omega -3 rich fish, nuts, legumes, and olive oil. Whereby, it included a variety of nutrients and a good combination.
At the end, the healthier you are the lower the risk of depression you will face.
But and still, there are conditions that cause mood swings other than eating habits.