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Depression is a growing problem in the UK and it is not so well known how much food can affect how you feel. Here are our top foods to fight depression:
1. Fill up on antioxidant foods:
Mainly vegetables as fruit contains sugars.
Sources of beta-carotene: apricots, broccoli, carrots, peaches, pumpkin, spinach, sweet potato
Sources of vitamin C: blueberries, broccoli, kiwi, oranges, peppers, strawberries, tomato
Sources of vitamin E: nuts and seeds, almond milk
2. GOOD carbs
The connection between carbohydrates and mood is linked to the mood-boosting brain chemical, serotonin.
Parsnips, carrots and sweet potatoes.
3. Eat Plenty of Protein
Foods rich in protein, like turkey, tuna, or chicken, are rich in an amino acid called tryptophan, which may help increase production of the brain chemical serotonin which is thought to play a role in mood regulation.
Good sources of healthy proteins: beans and peas, beef, fish and poultry.
4. Eat a KSFL diet
A balanced healthy eating pattern that includes plenty of fruits, nuts, vegetables and fish.
We have had so many great results to mental health in our clubs and online groups.
5. Get Enough Vitamin D
A 2010 national study found that the likelihood of having depression is higher in people with deficiency in vitamin D compared to people who are sufficient in vitamin D.
Get outdoors and in the sun when you can.
6. Include Omega-3 Fatty Acids in Your Diet
Recently, scientists have revealed that a deficit of omega-3 fatty acids is associated with depression.
Sources of omega-3 fatty acids: fatty fish (anchovy, mackerel, salmon, sardines and tuna), flaxseed, and nuts.
Sources alpha-linolenic acid : flaxseed, canola oil, soybean oil, walnuts, and dark green leafy vegetables.
7. Ditch the coffee!
Coffee is a hard one to give up but it can trigger anxiety and has many other negative side effects.
8. Maintain a Healthy Weight
Researchers believe the link between obesity and depression may result from physiological changes that occur in the immune system and hormones with depression. If you have a weight problem talk to us about how KSFL can help you.
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