As many may know, it is important to have a diet rich in essential nutrients. Nutrients the body needs include vitamins, minerals, protein, carbohydrates and a small amount of fat. To lack any of these could result in the body being susceptible to illness. It is also vital for the diet to include anti-oxidants including beta-carotene and vitamins C and E. These anti-oxidants fight the effects of free radicals which contribute to aging and dysfunction. Sources of beta-carotene include: Apricots, pumpkin broccoli, cantaloupe carrots, collards peaches, spinach, sweet potato. Blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, and tomatoes are all rich in vitamin C while vitamin E can be found in margarine, nuts and seeds, vegetable oils and wheat germ. Because carbohydrates increase the level of serotonin (a mood-boosting brain chemical) in the brain, it helps give an individual a relaxing effect and lessens his or her anxiety. This is a reason why people feel calm after eating carbohydrates rich food like pasta, bread and cereals. In general, it is not a good idea to totally exclude carbohydrates from your diet. What you can do is make smart choices with regards to it. Instead of eating carbohydrates which are rich in sugar and can lead to weight gain, choose healthier kinds like whole grains, fruits and vegetables and legumes – all of which are not only healthy carbs but are also rich in fiber. An amino acid called tyrosine boosts levels of the brain chemicals dopamine and norepinephrine – all of which boosts the energy and helps keep the mind and body alert. Tyrosine is found in protein-rich food including tuna, chicken and turkey. To help you concentrate better and feel more energized, make sure to have a protein source in your diet every day. Other good sources of protein are beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products and yogurt. The mineral Selenium is also good for mental health. One study has shown that
taking 200 micrograms of Selenium supplement for seven weeks improved mild to moderate depressions of elderly
participants. Although it is possible for too much Selenium intake to be toxic, this is unlikely
if you’re getting it from Selenium rich food. Beans and legumes, lean meat, low-fat dairy products,
nuts and seeds, seafood and whole grains are all good Selenium sources. Along with these dietary changes, it is important to also have a good lifestyle habit. Avoid alcohol and
drugs as these only get in the way of your recovery from depression. It is also vital to maintain a healthy
weight.
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