Mood boosters: Best natural supplements for depression

Mood boosters: Best natural supplements for depression

How are foods concern with mood? 

  

What is mood?

Mood is a temporary state of mind or feelings like emotions, humor, temper, low spirit, depression etc.

What is food? 

Food is what people eat to get energy and nutrition. Besides giving energy, the consumption of food is enjoyable to humans. 

  

The food which gives energy as well as you enjoy while eating it and feel good after eating it is known as mood food as it boost up our mind and body both.

Can your food effect your state of mind? 

Can food be responsible for mild depression?

Can your diet make you happy?

Can dietary changes bring changes in our brain? 

What are the foods that boost up your body and mind?

The entire happiness which boost up our mind depends on our harmones. Harmones such as estrogen, testosterone, insulin are extremely important because they affect many aspects of your overall health. 

Harmones are secreted by various glands such as thyroid, adrenal, pituitary, pancreas etc. 

The entire endocrine system works together to control the level of harmones in the body and if one or more is slightly imbalanced it may be responsible for the major health problems. 

Harmonal imbalance may cause: 

Infertility

Weight gain/ Weight loss

Irregular periods

Depression

Fatigue

Insomnia

Loss of appetite

Reproductive problems

Digestive issues

Hair loss

Osteoporosis

But the good part is that you can keep control on harmonal disbalances  by making some dietary changes in our diet. If harmones are balanced in our body they work as a chemical messenger of happiness for the brain. So what we eat is totally concern with our mood.

Never use contraceptive pills as they may be responsible for the raise of estrogen levels to such dangerous levels that it may give rise to many complications.

The biggest bad mood culprits are refined sugar or carbohydrates. Fruit juice, syrup, jams, white rice, bread, sweets can cause your blood sugar to go up and down and could be responsible for breaking mood stability.

Alcohol is again a depressant which can damage your liver as well as can disturb sleep.

Foods which improve mood and fights depression

Protein rich food

Soaked or sprouted nuts

Beans

Seeds

Quinoa

Eggs

Poultry

Sea food

Yogurt

Lentils

Grass fed chicken

Beef

Fishes

Egg yolks

Oils

Coconut oil

Avocado

Raw butter/ ghee

Olive oil

Cod liver oil

Hemp seed oil

Flax seed oil

 

Soaked or sprouted nuts

Sprouted nuts have both nutritional and digestive benefits.

Nuts are rich source of protein, omega- 3 fatty acids, fiber, vitamin B and E, minerals like magnesium, calcium, copper, selenium, zinc and iron. You can make nuts salad also to improve its taste.

Beans and seeds

Nuts, beans, legumes and seeds all come from the same family. Grains are the seeds of grasses, beans are the seeds of legumes,nuts are the seeds of trees.

All are highly nutritious and a great source of protein.

Many structures commonly referred to as seeds are dry fruits.

Pumpkin seeds are highly nutritious and fights insomnia. It should be consumed daily for a few months to observe its health benefits.

Quinoa

It is rich source of protein and contain all essential amino acids. It is also high in fiber, magnesium, B-vitamin, iron, potassium, calcium, phosphorus, vitamin-E, antioxidants.

Eggs

Eggs are among the most nutritious foods. It contains Vitamin A, folate, Vitamin B5, Vitamin B 12, Vitamin B2, minerals like phosphorus, selenium, calcium, zinc. Some eggs are Omega-3 enriched. Eggs are high in cholesterol, but that is not bad cholesterol and it does not have adverse effect on our body. Eggs are protein rich which contains all the essential amino acids. They may reduce the risk of stroke as having good cholesterol is beneficial for your heart.

Eggs also contain many vitamins and minerals that are quite essential for your healthy diet.

Sea food

Seafood includes fish, shellfish etc. Shellfish includes molluscs,crustaceans. Salmon is a popular healthy food. Salmon is considered as quite healthy food because it is protein rich,contains high omega-3 fatty acids, high vitamin-D. It is also a source of good cholesterol. Farmed Salmon is healthier than wild Salmon.

Yogurt

Yogurt functions as a probiotic which contains additive living bacteria. It is most popular fermented dairy product. Yogurt is a rich source of protein. They are enriched with essential amino acids. They are mainly given to improve digestion. Yogurt contains fats but amount of fats depends on the type of milk i.e, whole milk, full creme, low-fat milk or half creme. 

Yogurt are rich in  Vitamins and Minerals. They contains Vitamin B12, calcium, vitamin B2, phosphorus. 

Yogurt have probiotic qualities (living bacteria) which make them more beneficial. It enhances immune system, lower cholesterol, improves digestion, treats constipation.

Grass fed chicken

Grass fed meat is much higher in omega-3 which is quite healthy. 

So it fights with bad cholesterol and much higher in other nutrients. Grass fed meat contains more beta carotene than others.

Coconut oil

Coconut oil contains lauric acid. They are quite beneficial for harmonal production and balance of harmones in your body. It is quite healthy for your skin.

Coconut oil is quick source of energy and quite easy to digest. It enhances metabolism in your body and is an immunity booster.

Avocado

Avacado contains all important vitamins for maintaining harmonal balance. It is incredibly nutritious.

They contain Vitamin K, Vitamin C, Vitamin B, Vitamin E, potassium, magnesium, manganese, copper, iron, zinc, phosphorus. Avocados are very high in potassium which reduces the risk of high blood pressure, heart attack and kidney failure. Avocado is very rich in healthy fatty acids and fiber so it is beneficial in weight loss as well as depression.

 Raw butter/ Ghee

Earlier doctors used to tell the heart patients to say 'goodbye' to ghee or butter but recent studies have shown that raw butter or pure ghee( cow's ghee) is quite good for your healthy heart due to the presence of Omega-3 fatty acids. It contains all fat soluble vitamins i.e, Vitamin A, D, E and K2. Some people have milk allergy due to the presence of lactose sugar so ghee is good for them as it is lactose free. Ghee contains Vitamin K which is essential for your health and helps in blood clotting, healthy heart and brain function. It keeps bones healthy and strong.

Ghee fights with constipation, inflammation such as arthritis and inflammatory bowel disease and fights depression. It tastes good to eat so gives pleasure to our mind and body.

Olive Oil

Due to the presence of Omega-3 fatty acids or monosaturated fatty acids olive oil is quite beneficial in hypertention, heart diseases, inflammation and fights bad cholesterol. Cooking food in olive oil is tastier and reduces the risk of heart attack. People whose diets are high in olive oil are at a very low risk of depression. Many recent studies have shown that olive oil may reduce the risk of some cancers including breast cancer. It is also useful for brain health. It is rich with a lot of energy and fats boosted with a high level of nutrition.

Cod Liver Oil

Cod liver oil is a dietary supplement obtained from liver of cod fish. It is rich in omega-3 fatty acids. It enhances immunity making a healthy heart and brain. Cod liver oil is a high nutrient which contains Vitamin D, Vitamin A and anti- inflammatory omega-3  fatty acids.

Omega-3 and Vitamin D are good for preventing inflammation, heart diseases and depression. Cod liver oil is used for preventing and treating diabetes, high blood pressure, kidney diseases, heal wounds, arthritis, osteoporosis.

Hemp seed oil

Hemp seeds are rich in protein, fatty acids like omega-3 fatty acid and omega-6 fatty acid, fiber, Vitamin E, minerals like potassium, magnesium, iron, zinc, calcium, phosphorus etc. Hemp seed oil  maintain a harmonal balance and help to control bad cholesterol due to the presence of omega-3and omega-6 fatty acids. It is good for diabeticsand boost your immunity. Besides some health benefits it has some bad effects also as it is an anticoagulant. So ask your doctor before using it.

Flax seed oil

Flax seeds are again a rich source of Omega-3 fatty acids and so it is good for healthy heart and healthy brain. It is quite offered for better moods, to decrease inflammation, and healthy skin. Both the essential oils omega-3and omega-6 are present in flax seed oil. It fights with inflammation and certain types of cancer.

Eating probiotics like yogurt or some kind of pickles enhances your taste to make you feel happy and make your mood good.

DHEA

DHEA (dehydroepiandrosterone) is a harmone that your body produces and the good fact is that it is also found in food. Increase or decrease in DHEA levels may give rise to many complications. DHEA decrease in your body by aging.

DHEA can help to fight with osteoporosis, depression, arthritis, increase muscle mass, improves energy level, helps in menopausal problems, boost up your mood.

So balancing DHEA is crucial for developing mood or fighting with depression.

What you should avoid

Alcohol: Alcohol is a high level of depressant which effects brain a lot. Being drunk brain doesn't functions well and it damages liver and not good for the whole body. 

caffeine: A little of beverages is good for your mood refreshment and depression but intake of caffeine in large quantity is responsible for many complications in your body like insomnia and anxiety which may cause depression. 

Processed foods : Processed foods include bread, snacks, cheese, cakes, biscuits, rolls, pastries, crisps, chips, meat products such as bacon, sausage, ham and drinks like soft drinks and packed juices. Ready meals or microwave meals come under processed food.

Not all processed foods are bad to eat but it's true that they are loaded with sodium for its preservative properties which make them unhealthy. In recent studies researchers have proved that processed food is somehow linked with cancer, heart diseases and depression. Highly processed foods like instant noodles, pizzas, chicken nuggets may raise cancer risk due to the presence of MSG (mono sodium Glutamate) salt. 

There are few more foods which are instant source of energy and doctors could recommend them as a an anti- depressant.

Banana

Bananas are rich source of potassium, magnesium and fiber. 

They are anti-cancerous, fights asthma, high blood pressure, diabetes and heart problems. Don't consume bananas if you have any kidney problems as they are highly enriched with potassium. 

Bananas are good for digestive problems.

Being rich source of magnesium, they work as an anti- depressant and fights insomnia. To fight with insomnia you can also try banana tea. 

Figs (Anjeer)

Figs are nutrient rich food. They contains minerals, vitamins, fiber, Vitamin A, B1, B2, calcium, iron, phosphorus, manganese, sodium, potassium and chlorine. 

figs helps in cough, constipation, indigestion, asthma and weight gain. They give instant energy and can work good for depression.

Blueberries

Blueberries are extremely nutritious food. Due to their high antioxidant properties they are anti-cancerous. 

Quite good for your brain health.

supports digestion and improves heart problems. 

Plums

plums have high nutritious value. They are rich in VitaminA, Vitamin C, Vitamin K, B1, B2, B3, B6 and Vitamin E. It contains minerals like potassium, fluoride, phosphorus, magnesium, iron, calcium, zinc and fiber.

Tryptophan

High tryptophan food includes nuts, seeds, fresh cheese, red meat, chicken, fish, oats, beans, lentils, eggs etc. Tryptophan is an essential amino acid which promotes the growth of serotonin and body uses to create proteins and vitamins. Consuming too much of tryptophan in the form of supplements can cause many complications instead of curing anxiety. So ask your doctor about the doses otherwise it may cause dullness and agitation. 

chocolates

chocolates is one of the most popular flavor among all of us. they include milk chocolates, candy bars, chocolate brownies, chocolate cookies etc. 

chocolates are also somehow treated as an instant anti- depressant or mood making food as they gives pleasure while eating.

Dark green vegetables like asparagus, brocolli, spinach, cabbage, cucumbers, kale, red cabbage, onions, tomatoes, garlic, carrots, sweet potatoes, beets, turnip, oatmeal, oranges etc. are quite healthy for your health but does not act as an anti- depressant.

You can add some spices to your food which gives flavor as well as health benefits also like
Cinnamon
Turmeric
Cumin
Garlic
Ginger
Remember the spices and herbs should be added in very low quantity.

If you eat healthy diet and gives proper nutrition to your body harmones would be balanced and you would experience glowing skin, stable moods, fertility and high energy levels.