3 Simple Changes In Your Menu To Avoid Depression

What we put into your body will immediately affect our mood. Eating the right foods and making little adjustments in the diet can create big differences to our spirit.

A new study published in the Brain, Behavior and Immunity Journal suggested that there are some certain foods which can make us depressed. Specifically, after tracking more than 40,000 women aged from 50 to 77 for 12 years, researchers found people drinking soda and eating red meat, refined sugar, and grains, such as pasta and white bread, are likely to be diagnosed with depression – at the rate of up to 41% higher than those who consume more fresh vegetables.

Foods which are high in refined sugar, gluten, genetically modified ingredients, preservatives, spices, colorants, additives and manufactured meat can make us feel excited at first, but a few minutes later, this feeling will disappear and leave us anxious feelings. Meanwhile, natural foods make us feel more satisfied and happy about our choices. Here are 3 small changes in daily diets which will strengthen our mental.

  1. Eat foods that are good for the brain

Good for the brain substances include vitamin B, folate and zinc. These microelements help to reduce the risk of depression, restore the chemical imbalance in the body. Foods containing these substances are known as a natural anti-depressant, because they are able to improve our mood immediately. The key is to eat more fresh foods, fruits and vegetables, such as:

- Walnut;

- Berries: blueberry, strawberry, and raspberry;

- Carrot;

- Linseed;

- Fish;

- Avocado;

- Orange;

- Banana;

- Tea;

- Ginger;

- Chocolate.

Here is the way to add chocolate to your daily diet:


4 chocolates and 1 cup of pure almond flour, ¼ cup of cocoa powder, 3 teaspoons of maple syrup or honey, and 1 teaspoon of water

How to do:

Mix all the ingredients until we have a condensed mixture. Now, you can freely taste the mixture. Moreover, you can keep them in the refrigerator or freezer to eat after.

  1. Drink fresh juice daily

To have a healthy mental, we need to provide all the nutrients necessary for the body. Drinking fresh juice daily is one way to ensure our body has enough nutrition. Fresh juice is a valuable medicine for the brain and cells. Here's one recipe which is easy to remember:

Fresh lemon smoothie

Total time: 5 minutes

Ingredients: 1-2 apples; 1 cucumber; 4 celery; ½ lemon; 1 small piece of ginger

  1. Avoid irritating foods

The following foods can irritate our mental and affect the clarity and confidence:

  • Refined white sugar;
  • Corn syrup;
  • Gluten;
  • White flour;
  • Genetically modified ingredients;
  • Preservatives;
  • Additives;
  • Colorant or spice;
  • Available meat;
  • Candy;
  • Soy bean.

Chemical imbalance in the body can cause depression, anxiety and other mental disorders. Processed foods can cause chemical imbalances while natural foods will provide our body with all the necessary nutrients.

Everybody has difficult times in life, therefore, taking care of the body is extremely important. Instead of choosing dangerous dishes, we should choose nutritious foods which can maintain a healthy brain.

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