Superfoods are high in vitamins, minerals, and antioxidants. They’re highly nutritional, which means they provide a lot of nutrients and very few calories.
Antioxidants are compounds found in some foods. They neutralize free radicals in our bodies. Free radicals are released during energy production, they cause damage to our body cells. Antioxidant molecules lower or alter the effects of free radicals(1).
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Carrots
Carrots are superfoods rich in beta-carotene, which you can also get from spinach, cantaloupe, sweet potatoes and pumpkin. Studies reveal that this nutrient lowers the level of depression.
Clams and Mussels
Seafood is a good source of B-12. Some studies show that high level of this vitamin in the body lowers the risk of depression. Your brain needs adenosylmethionine to process other chemicals that affect your mood. Other B -12 foods includes milk, eggs and lean beef.
Coffee
Caffeine will help you feel more motivated. It will worsen the case if you have panic disorder or postpartum depression. Some researchers say a cup of coffee can lower your risk of getting depression.
Leafy Greens
Veggies are superfoods. They are rich in folate, that helps your brain cells to work and which may also protect against depression. Food manufacturers in the U.S. add this, also known as B9, to enriched grains like rice and pasta. Folate is present in lima beans, asparagus, and lentils.
Salmon
Salmon with other fish like herring and tuna are rich in polyunsaturated fats. Fish are superfoods. Researchers assumed those help you fight depression. One type of these fats — omega-3 fatty acids, may help brain cells use chemicals that can affect your mood. A few studies show that people who weren’t depressed had higher levels of omega-3s than those with mood disorder.
Milk
Milk is high in vitamin D. low level of vitamin D in the body can sometimes cause depression. One Norwegian study revealed that people who take vitamin D supplement were less depressed a year later than those who didn’t. boost your immune with milk. If you don’t like milk you can also boost your vitamin D with enriched cereals, canned fish and juices.
Turkey
Tryptophan — protein building-block, which your body uses to make serotonin, is present in turkey. Studies reveals that Serotonin plays a key role in depression. Actually, some anti-depressant drugs work by targeting the way your brain uses serotonin. Soybeans and chicken also contain this nutrient.
Caution: Alcohol
Alcohol makes your brain less active. It make anti-depressant drugs less effective. It might seem like make you feel more social, but drink in moderation is the best bet. Heavy drinking can worsen depression symptoms.
Caution: Junk Food
Processed foods aren’t good for your body. They may be fast and filling, studies show how diets high in simple carbs, sugars, and fatty acids linked with depression. Rather, a well-balanced diet with enough fruits, whole grains, lean protein, and vegetables.
Summary
Superfoods support and boost your immune system which makes you less vulnerable to diseases. Fill your plate with foods high in fiber and antioxidants. Avoid processed foods as much as possible.
