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Depression Prevention Foods

Food is a basic human need. However, did you know that there are several types of food that are considered to be foods to prevent depression? Various ingredients in this type of food are believed to support mental health. Come on, find out the facts about depression-fighting foods here!

Many studies have shown that a healthy diet is very important for maintaining health, not only physical health but also mental health. This is because what you eat can affect the performance of body cells, the immune system, and how the body responds to stress.

Research Facts Regarding Depression Prevention Foods
The human digestive system not only plays a role in processing and absorbing nutrients from food and drink but also influences emotions. About 95% of the hormone serotonin, which helps the body manage mood, is produced in the digestive tract, which is surrounded by millions of nerve cells.

Serotonin is a substance that can produce happy or happy emotions. In addition, serotonin also plays a role in reducing pain and regulating sleep and appetite.

Therefore, what you consume can affect your mood, mental state, and overall health.

According to research, accustomed to eating healthy foods such as vegetables, fruit, fish, lean meats, and whole grains is known to reduce the risk of depression by 25-35% compared to consuming packaged foods that are low in nutrients.

Conversely, eating unhealthy foods, such as foods made from refined sugars and saturated fats, can have a negative impact on the brain.

Depression Prevention Food Ingredients
The following are some of the nutrients in food that play a role in maintaining mental health and preventing depression:

Vitamin B12
Vitamin B12 is known to reduce inflammation in body tissues, including in the brain, and reduce the risk of dementia and depression. Foods that contain vitamin B12 include eggs, chicken, beef liver, and fortified cereals with vitamin B12.

Folic acid
Lack of folic acid or vitamin B9 is associated with bad moods. Therefore, it is recommended that you eat several types of food sources of folic acids, such as green vegetables, citrus fruits, nuts, bread, pasta, rice, and cereals.

Omega-3
Omega-3 fatty acids contained in fish, such as salmon and mackerel, play a role in maintaining brain function. In addition, this nutrient can also help prevent inflammation and affect the delivery of the hormones serotonin and dopamine in the body.

Zinc
Zinc (zinc) can help strengthen the body's response to stress and reduce depression. Zinc is found in many seafoods, for example, shellfish, lobster, and crab. In addition, zinc is also contained in chicken, beef, kidney beans, and almonds.

Probiotics
Fermented foods and drinks, such as yogurt, kefir, and kimchi, are believed to relieve depression, stress, and anxiety, because of the good bacteria probiotics in them.

Magnesium
Various studies have shown that magnesium deficiency can increase a person's risk of developing depression and anxiety disorders. Therefore, magnesium can be consumed as a food or supplement that can prevent and alleviate depression.

This mineral is found naturally in vegetables, fish, milk, and nuts such as soybeans, kidney beans, and almonds.

Vitamin D
Vitamin D is known to strengthen bones and teeth and endurance. In addition, vitamin D is also known to play a role in preventing and relieving depression.

These nutrients can be obtained naturally from sunlight or certain foods, such as fish, mushrooms, milk, eggs, soybeans, beef liver, and cheese. Apart from food and sunlight, vitamin D can also be obtained through supplements.

In addition to some of the nutrients above, the consumption of foods high in antioxidants is also known to be good for maintaining brain health and reducing the risk of depression.

However, keep in mind that the consumption of depression-fighting foods does not mean that it can replace the treatment measures that doctors should give to treat depression.

If you often experience severe stress or experience symptoms of depression, especially if you have an idea of ​​ending your life, don't hesitate to consult a doctor or psychologist to get the right treatment.