Depression affects children to the elderly
Depression is one of the disorders that is most affecting people nowadays, from children to the elderly, it is characterized by the presence of sadness, loss of interest or pleasure, feelings of guilt, lack of self-esteem, sleep or appetite disturbances, feeling tired and lack of concentration.
Some time ago it was thought that it was due to a purely emotional situation, but thanks to several investigations it could be determined that its origin can be from environmental factors to genetic factors.
Serotonin is the key
Most cases can be prevented and fought in a natural way with a good diet.
The key is the level of serotonin that the body is secreting. This substance is a transmitter of the nervous system that helps communication between neurons, when there are low levels of serotonin we fall into situations of stress, fatigue and depression.
We must help stimulate their production by consuming amino acids, vitamins and minerals that improve their production.
Amino Acids
Such is the case of tryptophan, an essential amino acid that promotes the release of serotonin, foods rich in tryptophan act as natural antidepressants, producing an increase in serotonin without the need for psychotropic drugs.
It is found abundantly in: dairy protein (whey), meats, peanuts, legumes, nuts, sunflower seeds, pumpkin, soybeans and tofu.
Vitamins
On the other hand the B vitamins influence the functioning of the brain and the regulation of the nervous system, excessive consumption of sweet foods (sugar, pastries, pastries, junk food) can reduce the reserves of vitamin B1.
Foods rich in these B vitamins are: fish, dairy products, legumes, meats, green leafy vegetables, pistachios, garlic, liver, wheat bran, brown rice and eggs.
Minerals
Minerals are essential for the correct functioning of the nervous system, mainly:
Magnesium: Helps balance serotonin levels.
Its scarcity in the body due to poor nutrition decreases serotonin levels, which can lead to depression and anxiety.
Foods rich in magnesium are mainly: nuts, spinach and brown rice.
Zinc: It is a key player in the neurotransmission of the nervous system.
Its deficiency may be associated with depression, asthenia and other pathologies.
Its consumption is highly recommended when depression is related to the onset of menopause, as it has the ability to regulate hormonal changes.
Foods rich in zinc: meat, nuts, pumpkin seeds, sesame, wheat germ, whole grains, seafood and fish.
Iron: It is used by brain cells for its proper functioning, also involved in the function and synthesis of neurotransmitters.
Its deficiency is related to lower capacity for concentration, attention, memory and lower school or work performance.
Foods rich in iron are: legumes, meats, green leafy vegetables, nuts, whole grains, fish and seafood.
Natural stimulants
Natural stimulants are substances that help activate the nervous system, reducing the risk of depression, as well as having an antioxidant action in the cells.
One of the most popular is caffeine.
A study published in the Archives of Internal Medicine, conducted by Dr. Michel Lucas of the Harvard School of Public Health (USA) and his collaborators showed that the risk of depression in women decreases when caffeinated coffee consumption increases.
On the other hand, the theobromine contained in chocolate improves the production of serotonin, helping to generate a sense of well-being and improve mood.
So treat yourself without guilt.
Dietary supplements
It is important to note that not only food contains these substances.
We can also find nutrients that help us to improve our mood and fight depression in dietary supplements.
These are the best alternative to supplement our diet and regulate our nervous system, without the use of psychotropic drugs.
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Our products have all the necessary elements to complement a correct diet and fight depression. Don’t let yourself be defeated, problems will always exist, the difference is in the attitude with which you face them.
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