![\"Food](\"https:\/\/www.neuropool.com\/wp-content\/uploads\/2012\/01\/Essen-gegen-Depression.jpg\")
<\/p>\n<\/p>\n
People who have a lot of stress often suffer from serious depressive moods or depression. We usually reach for sweets when we are overcome by depression. It is usually ice cream, chocolate or sweets that we seek comfort in. The reason for this is that the high sugar content in sweets actually gives the body an artificial, temporary high, but you feel all the worse when the effect wears off and the sugar level drops.<\/p>\n
<\/p>\n
<\/p>\n
Depression is a result of chemical imbalances in the brain. There are mainly three chemical substances that need to be kept in balance to avoid depression.
Serotonin, which regulates emotions, sleep and appetite.
Noradrenaline, which is associated with alertness and arousal.
Dopamine, which is associated with pleasure and reward.<\/p>\n
Several foods make us feel better because they stimulate the release of serotonin, the brain's happiness-inducing neurotransmitter. These foods contain an essential amino acid (tryptophan) that is known as a natural mood enhancer for depression. Tryptophan also stimulates the production of serotonin.<\/p>\n
Tryptophan is found in vitamin B6, vitamin C, folic acid and zinc, which is found in meat, fish, beans and lentils.<\/p>\n
The chemical balance in the brain is ensured by good vitamin B supply. Vitamin B1 and B6 are good sources of thiamine and folate. A deficiency of these vitamins can lead to depression. Thiamine increases energy and concentration, while low folate levels can increase depression in the long run. Vitamin B6 should always be taken together with zinc, because zinc helps the organism process the vitamin.
Folate is found in most fruits and vegetables. Asparagus, spinach and avocado have particularly high concentrations. Other foods that contain a lot of folate are poultry, sweet potato, bananas and other fruits and vegetables with yellow and orange pigments, red peppers, sunflower seeds, basil and St. John's wort.
A natural combination of vitamin B6 and zinc can be found in cress, beetroot and mustard. A good way to fortify your diet with folate is to have strawberries with muesli, a glass of 100%igen orange juice for breakfast every morning and lettuce or spinach in salads and sandwiches.<\/p>\n
Vitamin deficiency is not the only possible cause of depression due to poor nutrition. A deficiency of certain minerals can also have alarming effects. Sufficient iron and selenium are particularly important. A deficiency of iron or selenium often manifests itself in a bad mood. Iron is found in meat, green leafy vegetables, legumes and fortified breakfast cereals. The best sources of selenium are nuts, salmon and brown rice.<\/p>\n
Carbohydrates increase serotonin levels in the brain and thus boost good moods. However, it is important to get the right kind of carbohydrates. About 50% of the calories consumed should come from carbohydrates. Carbohydrates are mainly responsible for giving the body energy.<\/p>\n
Carbohydrates can be found in the form of starch (complex carbohydrates) and sugar. Starchy foods are cereals, i.e. muesli, pasta and the like, and potatoes.<\/p>\n
Foods containing sugar are fruits and vegetables (fructose).<\/p>\n
Wholemeal products contain more valuable carbohydrates than white flour products. This also applies to wholemeal rice as opposed to polished rice. The best sources of carbohydrates are wholemeal bread, brown bread, oatmeal, muesli, wholemeal pasta, brown rice, potatoes, beans and lentils. Suggestions for a good supply of carbohydrates (both starch and fructose): at least two cups of fruit and two and a half cups of vegetables per day, muesli with flax seeds or salads with beans, soups with lentils or beans.<\/p>\n
Against depression it is important to stay away from fatty foods. Some fatty acids are good for the body, namely omega 3 fatty acids, which stimulate brain function and fight depression. The best source of omega 3 fatty acids are seafood, cold water fish such as salmon, herring, sardines and mackerel. Other good sources are flaxseed and eggs.<\/p>\n
A good mood stimulant is chocolate. High-quality chocolate releases endorphins in the body, making you relaxed and satisfied. Chocolate is considered a natural antidepressant and pleasure enhancer. Of course, due to the high content of simple sugars and fats, one should not eat too much.<\/p>\n
Not only the lack of certain foods can cause depression, but also a wrong diet, i.e. eating the wrong foods, can lead to energy fluctuations and moodiness. To prevent this, one should eat foods that are digested slowly, i.e. have a low GI (glycaemic index) such as wholemeal products and brown bread.<\/p>\n<\/p>\n
Prevention of depression through a balanced diet<\/strong><\/p>\n More Less Wer viel Stress hat, leidet oft unter ernsthaften depressiven Verstimmungen oder Depressionen. \u00dcblicherweise greifen wir nach S\u00fc\u00dfigkeiten, wenn uns die Depressionen \u00fcberkommen. Meist sind es Speiseeis, Schokolade oder Bonbons, in denen wir Trost suchen. Der Grund daf\u00fcr ist, dass der hohe Zuckergehalt in S\u00fc\u00dfigkeiten dem K\u00f6rper tats\u00e4chlich ein k\u00fcnstliches, vor\u00fcbergehendes Hoch gibt, allerdings f\u00fchlt man […]<\/p>\n","protected":false},"author":1,"featured_media":3908,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_thumbnail_id":["3908"],"_fgj2wp_old_id":["3044"],"rank_math_analytic_object_id":["1215"],"rank_math_focus_keyword":["essen gegen depressionen"],"rank_math_internal_links_processed":["1"],"_trp_automatically_translated_slug_en_GB":["eating-against-depression"]},"categories":[12],"tags":[],"class_list":["post-3909","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesundheit","entry","has-media"],"_links":{"self":[{"href":"https:\/\/www.neuropool.com\/en\/wp-json\/wp\/v2\/posts\/3909","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.neuropool.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.neuropool.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.neuropool.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.neuropool.com\/en\/wp-json\/wp\/v2\/comments?post=3909"}],"version-history":[{"count":0,"href":"https:\/\/www.neuropool.com\/en\/wp-json\/wp\/v2\/posts\/3909\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.neuropool.com\/en\/wp-json\/wp\/v2\/media\/3908"}],"wp:attachment":[{"href":"https:\/\/www.neuropool.com\/en\/wp-json\/wp\/v2\/media?parent=3909"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.neuropool.com\/en\/wp-json\/wp\/v2\/categories?post=3909"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.neuropool.com\/en\/wp-json\/wp\/v2\/tags?post=3909"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Broccoli and blueberries to stabilise blood sugar levels
Fish to supply omega 3 fatty acids
Eggs and oatmeal for valuable carbohydrates and tryptophan
Avocado and spinach for folate
Wholemeal products, brown rice, brown bread and wholemeal pasta for valuable carbohydrates and vitamin B<\/p>\n
Fatty foods that are rich in saturated fatty acids
red meat
Fried foods Refined or artificial sugar<\/p>","protected":false},"excerpt":{"rendered":"