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Healthy eating for depression
overview one of the keys to a healthy body is making the right food choices
eating a diet rich in fruits vegetables
whole grains legumes low fat dairy foods
and lean meats poultry
and fish can go a long wait for glowering your risk of physical health problems
did you know that nutritious foods can also protect your mental health
although no single nutrient or eating plan can cure depression
good overall nutrition is essential for your mental well being
beating foods that are rich in essential vitamins men are else complex carbohydrates protein
and fatty acids is key to keeping your brain in good working order
a sensual nutrients your brain
like other organs responds to what you eat and drink
it needs several vitamins men are else and other nutrients to stay healthy
if you deprive your brain of these essential nutrients
it can't function properly
this can raise your risk of mental health problems
vitamins and minerals
vitamins and minerals play a key role in your brain health
vitamins but are particularly important for your brain include vitamins see vitamin Dee the vitamins
to function properly
your brain also depends on minerals such as
that an easy am selenium
saint complex carbohydrates
carbohydrate serve a few purposes in nor ash in your brain
at the most basic level your brain depends on glucose for energy
this simple sugar is derived from carbohydrates in your diet
carbohydrates also help stimulate your brains production of the feel good narrow transmitter serotonin and rather than snacking on sweets
and processed grains choose complex carbohydrates such as those found in fruits and vegetables
whole grain foods legumes
your body converts these carbohydrates into glucose more slowly than simple carbohydrates
which are found in processed sugars and grains
as a result complex carbohydrates provide a more stable as consistent flow of fuel to your brain
on Nino Las ads on Nino acids are the building blocks of protein
their essential to your brains production of neurotransmitters
these are a type of chemical messenger that carry signals between your nerve cells
for example serotonin is a neurotransmitter that's responsible for feelings of contentment
it's made from the amino acid tripped off and Dhaka mine isn't a row transmitter that helps you to feel motivated
it's derived from the amino acid Friel all an 18 your body absorbs these amino acids from foods in your diet
fatty acids fatty acids are also critical to your brain health
a large part of your brain is made up of fat including a meager three and Amiga six fatty acids
your body can't make these essential fatty acids on its own
instead it absorbs them from foods you eat
its best to get an equal balance of me the three and omega six fatty acids in your diet
unfortunately the typical western diet contains excessive amounts of omega six fatty acids
and insufficient amounts of me the three fatty acids
water one final important nutrient for your brain is water
it makes up the majority of your brain mass even mild dehydration can lead to mental health symptoms
such as irritability and loss of concentration
foods to eat to help your brain function properly
you a variety of foods that are rich in essential nutrients
including vitamins see citrus fruits
leafy green vegetables
and other fruits and vegetables
vitamin Dee salmon caught shrimp
eggs and fortified milk juice and cereal products
be vitamins red meat fish eggs
dairy products whole grains
and leafy green vegetables
that museum selenium and sank nuts seeds whole grains
green vegetables and fish complex carbohydrates whole grain breads and cereals
brown rice ueno a millet legumes
and starchy vegetables
such potatoes corn bees and winter squash
tripped off and lean red meat
poultry eggs and beans
and I'll all an 18 lean red meat
chicken eggs dairy products soybeans and seeds
omega three fatty acids
salmon trout tuna beans walnuts
broccoli cauliflower spinach
cantaloupe Chia and hemp seeds and canola and flaxseed oil
only guess six fatty acids
poultry eggs grains and vegetable oils
foods to avoid tie to avoid or limit these foods and beverages
caffeinated drinks
such as tea coffee and soft drinks
alcoholic drinks sugary foods
deep fried foods refined and processed foods
many refined and processed foods
sugary foods and deep fried foods are high in calories and low in brain healthy nutrients
eating too many of them can raise your risk of physical and mental health problems
the takeaway eating healthy is important to not only your physical health
that your mental well being to incorporating a wide variety of fruits vegetables
whole grains low fat dairy foods
and lean meats poultry
and fish into your diet can help you stay healthy and energized
along with exercising regularly and getting enough sleep eating a well balanced diet can do wonders for your mental well being
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