Introduction: The accelerating pace of life, busy schedules... various factors make modern people feel "overwhelmed by stress." Without finding suitable stress-relief methods, one is highly susceptible to depression. How can we prevent depression? Why not try starting with diet, letting food help regulate emotions.
Due to factors like survival pressure and competition, the number of people suffering from depression is constantly on the rise. Learning self-psychological regulation, participating in outdoor activities, and other methods can help relieve stress. In fact, diet can also regulate emotions, effectively reduce anxiety, and prevent depression.
1. A deficiency of Vitamin B1 can lead to a depressed mood:
Eat 50~100 grams of whole grains daily. Surveys and studies have found that a Vitamin B1 deficiency is closely related to depression, which is particularly evident in middle-aged and elderly populations. Researchers point out that Vitamin B1 is closely related to the function of the nervous system; a deficiency can cause a depressed mood, slow thinking, and also lead to mitochondrial dysfunction and chronic oxidative stress, which are considered potential mechanisms in the pathogenesis of depression.
The seed coats of plants are rich in Vitamin B1, such as whole grains like oats, barley, millet, broomcorn millet, brown rice, black rice, and sorghum, as well as red beans, kidney beans, mung beans, and peas. The "Dietary Guidelines for Chinese Residents" recommends consuming 50-100 grams of whole grains daily, with healthy adults ideally making one-third of their total staple grains whole grains. Lean pork and animal organs are also excellent sources of Vitamin B1, but to prevent excessive fat and cholesterol intake, these foods should be consumed in moderation.
Minced Pork Stir-fried with Peas
2. Magnesium helps regulate mood:
Eat fresh green leafy vegetables daily. Studies have shown that magnesium plays an important regulatory role in the brain's happy neurotransmitter, serotonin. Magnesium acts on the nerves, is beneficial for maintaining a healthy immune system, and helps alleviate mood.
Dark green leafy vegetables are a good source of magnesium, such as spinach and bok choy. Because every chlorophyll molecule contains a magnesium ion, the greener the color, the more magnesium it contains. Various nuts are also high in magnesium, such as almonds, sunflower seeds, and cashews. A medium-sized banana contains about 32 milligrams of magnesium and is considered an excellent anti-depressant food. Additionally, citrus fruits, raisins, corn, mushrooms, garlic, onions, and chicken are rich in magnesium and can be consumed in moderation.
3. Supplementing zinc can help alleviate depression:
Eat a small handful of nuts daily. A comparative trial found that compared to the normal population, individuals with depression have lower zinc concentrations in their bodies, and supplementing with zinc may help alleviate depressive moods.
Nuts like peanuts, walnuts, and pistachios are great helpers for "supplementing zinc." However, since nuts are high in fat, it's best to consume no more than a small handful daily, about 25-50 grams. Specifically, 50 grams of almonds is 23-27 pieces, hazelnuts is 20-23 pieces, cashews is 18-20 pieces, walnuts is 5-8 pieces, and peanuts is 25-35 pieces.
However, people with symptoms like mouth ulcers, diarrhea, acute gastrointestinal infections, or those who have consumed a large amount of meat should not eat nuts. Furthermore, shellfish like oysters, animal livers, and lean meats are also high in zinc and can be consumed in moderation.
Caramel Almond Cookies
4. Omega-3 fatty acids fight depression:
Eat deep-sea fish twice a week. Research has found that women who eat seafood at least twice a week have a 25% lower risk of depression. Researchers analyzed that the Omega-3 fatty acids abundant in deep-sea fish may work in conjunction with female sex hormones to improve brain health, thereby inhibiting the risk of depression.
For women who want to use diet to help alleviate their mood, it is recommended to eat deep-sea fish rich in Omega-3 fatty acids twice a week, such as salmon (can be eaten as sashimi), tuna (can be used as a filling, for noodles, or in salads), and sardines (can be eaten fresh, dried, or pickled).
In addition to eating more foods rich in the above nutrients, for people with depressive moods, they should try to avoid stimulating foods like coffee, strong tea, tobacco, sugar or sweets, and beverages. Of course, in terms of alleviating depressive moods, diet can only play an auxiliary regulatory role. For people who already show depressive tendencies or suffer from depression, it is still necessary to combine treatment methods such as exercise, listening to music, psychological or medical intervention.
Salmon Vegetable Rolls
Potatoes
Peanut sesame sugar
Let's start with the cranberry