These 4 foods are said to help against winter depression

With a healthy diet, we keep not only the body but also the psyche healthy. How food affects mental health is currently being studied in greater detail. But one thing is certain: who in the dark period Foods for depression by including it in your diet, you can prevent winter depression.

Food against depression: This is how nutrition and psyche are connected

Although a healthy diet is not a panacea for depression, certain foods can have a positive effect on the course of the disease and even prevent it.

This is especially important in winter because the lack of sunlight blocks the production of mood-enhancing hormones in our brain. We can create a balance with certain foods. Because these support the formation of important mediator substances. They regulate our physical well-being. First of all, they are neurotransmitters

  • Serotonin: affects perception of pain, sleep and mood (“hormone of happiness”)
  • Dopamine: creates a “feeling of reward”
  • Norepinephrine: wakes us up and warns us in stressful situations and promotes motivation

The nutrients from our food ensure that these transporters are in harmony. An unhealthy diet can compromise this delicate balance as it leads to nutrient deficiencies. Result: Happy hormones are produced less, which has a negative effect on our mood.

These foods for depression can help

As already mentioned, a healthy diet can reduce susceptibility to depression or depressed moods. Changing your eating habits can also help Support therapy and possibly speed up healing.

Some foods are said to be particularly effective because they have special properties that have a positive effect on the body the formation of neurotransmitters affect.

“Eat the rainbow” should be your motto. Photo: IMAGO / Cavan Images

1. Anti-inflammatory foods

Many vegetables, fruits and herbs contain phytochemicals that are anti-inflammatory. This is important because it is proven that inflammation can take a toll on the psyche. You can recognize these foods by one distinctive color, e.g. B. carrots, peppers and tomatoes. The more colorful you eat, the better, because that way you will take in as many different secondary plant substances as possible.

fish can make you happy
Fish can help you with depression. Photo: Gettyimages / Arman Zhenikeev

2. Foods with omega-3 fatty acids

Omega-3 fatty acids also help the body fight inflammation. That’s why you should do it more often fatty sea fish such as herring, mackerel and salmon. When preparing food, make sure you use healthy oils such as flax and walnut oil.

continue reading: Omega 3 deficiency: 5 symptoms indicate poor nutrition

walnuts
Walnuts are rich in vegetable protein. Photo: imago images/Cavan Images/

3. Foods with a high vegetable protein content

Plant proteins are mainly found in nuts and seeds. Almonds and walnuts are perfect snacks between meals. But you can also do more legumesso include lentils, beans and peas in your diet.

continue reading: Chickpeas, lentils & Co.: These are the 5 healthiest beans and legumes

Healthy bread - 9 alternatives to wheat bread
When choosing bread, look for dark varieties with seeds and kernels.

4. Whole grains with high fiber content

whole grain products they do not cause the blood sugar level to rise as quickly and thereby reduce inflammation in the body. They also contain important dietary fiber, which nourishes our gut bacteria and thus ensures a good connection between the gut and the brain, the so-called vagus nerve. Therefore, avoid baguettes in the bakery and choose dark wholemeal bread instead.

continue reading: Healthy and important: 4 reasons why you should eat more fiber


These stress symptoms are alarming

Foods for Depression: You Shouldn’t Eat Them

You should limit foods that raise blood sugar too quickly, so white flour products such as pasta, white bread and rice. Sweets are also rather unfavorable, although at first glance they seem to please. Here you will find foods that are proven to make you happy. Meat, dairy, and high-fat foods such as processed foods can cause inflammation and should only be eaten in moderation.

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