Food is an antidepressant. What foods to use for food? herbal antidepressants

Life does not always please a person. Sometimes there are problems, troubles. The most important thing here is not to give up and keep moving forward. But often stress envelops a person like a sticky web. Then hands fall, nothing brings joy, nothing wants, everything is tired.

You need to get out of this state as soon as possible. There are many methods and means for this. One of them is food for good mood, or antidepressant products. The fact is that these products increase the level of serotonin in the body, or, as it is also called, the hormone of joy.

This hormone is synthesized by the body from the amino acid tryptophan, which comes to a person with food. The body must receive this substance regularly. Then it will be easier for you to cope with stress, you will be in a good mood. Let's take a quick look at those products that are commonly called antidepressants that can improve our mood and increase overall tone.

Products for a good mood

oily fish

Ocean fish are rich in essential omega-3 fatty acids, which, in addition to the general positive impact on the body, improve mood. Therefore, many people in stressful condition I want salted herring. It is better, of course, to eat lightly salted fish. But the amino acid tryptophan is found in fish cooked in any way. In addition to herring, it is useful to eat sardines, saury, mackerel, salmon, halibut, cod, salmon.

Homemade, natural yogurt

Exactly homemade yogurt without artificial additives, it is extremely rich in tyrosine, which helps to increase the amount of the "happiness hormone" serotonin. Its action is enhanced by the milk proteins present in the product. It is especially useful to use this product in the spring and summer.

sea ​​kale

The product contains a large number of vitamins of group B, which normalize the work of the adrenal glands, and, as a result, the production of the hormone adrenaline is activated. With a lack of this substance in the body, chronic fatigue often occurs, accompanied by depression, bad mood.

Of course, there is little use for canned seaweed, as there are many additives, flavor enhancers, etc. Therefore, it is better to buy salads by weight, which are usually sold in the culinary departments. Or buy fresh seaweed and cook it yourself.

Bananas

Probably everyone knows that these tropical fruits have the ability to improve mood. In addition, bananas contain the alkaloid harman, which causes a feeling of joy. They are recommended to be included in the diet constantly, especially with chronic fatigue and depression.

nuts

All types of nuts, like fatty fish, contain omega-3s. fatty acid that help the body get out of the state of blues, normalizing the work of brain cells. In addition, nuts are rich in vitamin B 6 and selenium. Both of these substances contribute to a positive mood.

It should be especially noted that the amount of selenium in the body decreases over time due to the aging of the body. Therefore, older people are advised to include in their diet a mixture of different types nuts.

Chocolate

It must be immediately stated that we are talking about dark chocolate. It is rich in antioxidants that improve mood. In addition, the product contains the substance phenethylamine, which activates those brain cells that are responsible for a positive, optimistic mood.

Citrus

Delicious products of the color of the sun can significantly reduce the effects of stress on the mental state of a person, as they are real natural antidepressants. Lemons, oranges, tangerines - enrich brain cells with natural sugar, vitamin C, necessary to overcome stress.

Fresh vegetables, fruits, greens

Actively increase tone, improve mood any herbal products, especially with bright skin. Fresh garden greens, ripe tomatoes, young green pea, fresh asparagus, carrot, sweet bell pepper, grapes, apples - a must
should be on the table of any person, especially when there is a breakdown.

Foods are the enemy of an optimistic mood, a good mood

There are also such, therefore, knowing the enemy in person, we will be more careful with their use. Foods that are harmful to your good mood include:

All types of alcohol, tonic drinks

Here we will include not only alcohol, but also everything that contains alcohol and caffeine, namely tonics, energy drinks. This fully applies to Coca-Cola, Pepsi-Cola, as well as strong coffee and tea. They will improve your mood a short time, but after that the negative mood will return again. In addition, they contribute to the development of insomnia and a depressed state of mind.

Sweets

This includes not only sweet foods (sweets, cakes, buns), but also
sweet colorful soda. These foods dramatically increase blood sugar levels immediately after consumption. What contributes to the development of chronic fatigue syndrome.

I must say that in addition to products that improve mood, there are other ways to deal with negative emotions. These include - favorite hobby, physical exercise. They give positive emotions, an optimistic attitude, set in a positive way.

Depression is not just a bad mood and apathy. Depression is a disease, including it is accompanied by a lack of vitamins and nutrients. In the early and stages, it is not at all necessary to grab pills, it is enough to include special antidepressant products in your diet. They will help saturate the body with everything necessary and useful, cope with temporary difficulties and bring vigor.

To fight depression, our body needs to monitor the content of special substances:

tryptophan. It is an essential amino acid that we can only get from food. In the process of its multi-stage synthesis, serotonin is formed, which is called the hormone of happiness. For the successful production of the hormone, auxiliary elements are also needed: carbohydrates, B vitamins, magnesium and zinc. If all these substances are not in the body, then it will be difficult for tryptophan to get to the brain and begin the synthesis of serotonin.

cortisol. This is a stress hormone, it is produced in a moment of danger and when a person is hungry. The level of this hormone in the blood must be lowered. After all high level cortisol leads to constant stress, increased irritability, worsens metabolism. We inherited this hormone from primitive people: once it was necessary to make them act - to run away from wild animals or, conversely, go hunting if they want to eat. Life has changed, and in moments of stress, you no longer need to run somewhere headlong, and cortisol in the blood requires movement and food. That is why if stress becomes chronic, we begin to gain weight.

Dopamine. Causes a feeling of pleasure when we do what we like (for example, sports). Thanks to dopamine, we can be active, motivated and feel satisfied. To regulate the level of a substance in the blood, you need to use the amino acids tyrosine and phenylalanine, vitamin helps them turn into dopamine B6 and folic acid .

Antidepressant products that help maintain a smooth good mood and energized:

Chocolate

No wonder cocoa is the most popular drink in autumn. This is because cocoa beans contain a very large dose of tryptophan. They also have invigorating caffeine, so you can start your working day in a brisk way.

Cheese

It contains a lot of vitamins A and E, as well as fatty acids - substances that are called natural antidepressants. Cheese also contains tryptophan, which reduces stress and relieves irritation and anger. Cheese also helps to improve sleep and sleep peacefully all night, scientists even recommend eating at night. small piece cheese, just remember that cheese is extremely high in calories.

Persimmon

A natural antidepressant that can relieve nervous tension, overcome seasonal depression, improve mood, because this fruit is rich in magnesium and iodine, has a beneficial effect on the central nervous system and thyroid gland - the creators of our well-being and mood.

plums

By the amount of magnesium and potassium, plums are champions autumn garden. And these elements are very necessary for a good mood. In addition, plums are a powerful antioxidant due to the presence of polyphenolic compounds, so they will also be an excellent sweet remedy for seasonal depression and stress.

Eggs

Broccoli

This cabbage has a huge amount of vitamins and minerals: vitamins A, C, E, B1, B2, B9, PP, potassium, calcium, iron, sodium, phosphorus, magnesium, copper, manganese, iodine, chromium, boron. Thanks to this set, broccoli can eliminate manifestations of stress, relieve inexplicable anxiety, and improve mood.

Almond

Almonds contain vitamin E, which has a calming effect and reduces the level of stress hormones.

Legumes

The main wealth of beans is magnesium, an element that relaxes muscles, and, accordingly, calms. Indeed, in a relaxed body, the nervous system calms down automatically. Magnesium also helps regulate cortisol levels, a substance responsible for relieving stress and a harmonious, calm mood.

Berries

Lingonberries, currants, raspberries, strawberries, blueberries... All these berries are extremely useful, they effectively fight irritability and apathy with the help of B vitamins and folic acid.

Seafood and fish

They are high in healthy fats that aid in the absorption of vitamin D. important element for a cheerful mood. Also in the fish there is tryptophan and vitamin B6, which increases immunity and energizes.

Medicinal herbs

In pharmacies in great demand use an infusion of valerian or motherwort. These herbs reduce emotional stress under stress and help to cope with panic attacks. But other medicinal herbs can also help:

• Melissa
• St. John's wort
• hop
• oregano
• rose hip

Regular use of herbal teas will help normalize the state of stress:

1 handful of wild rose

1 tbsp raspberry leaf

1 tbsp oregano

1 tbsp dry mint

1 tbsp Hypericum

Herbs mix, pour a liter of boiling water and leave for 2 hours. Strain and drink a glass throughout the day.

1 tbsp Hypericum

1 tsp valerian

Mix, pour 500 ml of boiling water. Infuse for an hour and drink throughout the day, at least 2 weeks in a row.

Everyone knows the state when nothing in life pleases, everything is tired, you don’t want anything, and even warm rays spring sun they don't save. We are sad, nervous, sleep poorly, that is, we are in a state of stress, from which we need to somehow get out. Natural antidepressants will help us with this - products that have a beneficial effect on the body, increasing the concentration of serotonin and norepinephrine - the so-called happiness hormones that can affect our well-being and mood.

How can these hormones help with depression? Serotonin will increase muscle tone, cheer up, create emotional stability, improve self-control, thanks to which feelings of satisfaction, joy, and positive emotions will appear. Noripinefrin will increase energy, induce to action, provide a reaction of readiness, composure. It should be remembered that serotonin, like noripinephrine, is not found in foods, they are produced by the body, and food rich in tryptophan, tyrosine and carbohydrates stimulates their synthesis.

"Culinary Eden" presents a list of the most antidepressant products:

Chocolate

One of the most famous antidepressants. But if you are used to pampering yourself with white chocolate, then you should not expect an antidepressant effect from it. The fact is that it does not contain theobromine, a tonic substance found in cocoa products. Most of the theobromine is in dark chocolate, and the higher the percentage of grated cocoa seeds, the better the antidepressant effect.

Introduce some positivity into your diet! The aroma of chocolate relieves irritation and pacifies, and the phenylethylamine contained in it contributes to the production of endorphins - hormones of happiness. In general, chocolate contains substances that improve digestion, increase efficiency and stress resistance, have a tonic effect and improve mood, and a high magnesium content will make the nervous system more stable. Vitamin E neutralizes free radicals that lead to stress, and riboflavin will provoke the production of serotonin, which means there will be no more depression.

Almond

Almonds help the body cope with stress. Like chocolate, it contains magnesium, which means that the nervous system will cope with all emotional disturbances. Vitamin E neutralizes free radicals that lead to a state of stress, and riboflavin, better known as vitamin B2, will provoke the production of serotonin, which means that you will have to forget about depression and other bad moods.

Almonds will help to cope with aggression, irritability and fatigue, but in their desire to get rid of negative reactions nervous system do not overdo it. Almonds are a very high-calorie product, so it is advised to use them in small portions up to 50 grams per day, dried or fried.

Seafood

Recently, seafood has become almost indispensable food, and as it turned out, for good reason. Due to the high content of vitamins A, D, B2, B12, PP, protein, phosphorus and zinc, they have an antidepressant effect. Salmon is rich in omega-3 fatty acids, which relieve the body of stress and increase serotonin levels. Eat a salmon steak or sushi, depression may not go away at all, but your mood will definitely improve!

Trout contains fat-soluble vitamins, fatty acids, vitamins B6 and B12, which stimulate the production of the hormone of happiness. Seaweed contains pantothenic acid, which is responsible for the normal functioning of the adrenal glands that produce adrenaline. Include seafood in the menu, they will increase efficiency and energy metabolism, relieve irritability and, ultimately, improve mood.

Broccoli

Broccoli cabbage contains vitamins A, C, E, B1, B2, PP and such useful material like potassium, calcium, iron, sodium, phosphorus, magnesium, copper, manganese, iodine, chromium and boron. Broccoli is rich in folic acid, which can help manage anxiety, improve the body's response to stress, and help manage panic attacks.

Broccoli helps cleanse the entire body, neutralizes toxins and carcinogens, restores hormonal balance, and thanks to the amino acid tyrosine, it helps fight stress, calms, promotes balance, harmony, relieves emotional stress and relaxes in stressful situations.

Milk products

From the early childhood we are forced to drink milk and rightly so! It turns out that by drinking milk every day, we not only saturate our teeth and bones with calcium, but also suppress the production of stress hormones. Antioxidants, trace elements and B vitamins successfully fight nervous disorders, soothe, increase the level of tryptophan in the blood and provoke the production of serotonin.

In stressful situations, the body's need for vitamins B1, B2, B5 and B6 increases 5 times, due to increased metabolic processes. Cottage cheese contains vitamins B1 and B2, which give vivacity, good mood, energy and freshness. Hard cheeses also have an antidepressant effect due to the amino acids tyramine, trictamine and phenylethylamine, which stimulate the production of the hormone of happiness.

Bananas

To always be in good shape, sweeten your life with bananas. Bananas have a balanced vitamin composition. They contain a large amount of vitamins E and C, as well as a high content of vitamin B6, which is a quarter of the recommended daily allowance. The composition of the banana includes three natural sugars: sucrose, fructose and glucose, which, in combination with fiber, gives a long-term boost of strength and calms the nervous system.

The sweet pulp of a banana promotes the production of serotonin in the body, which will help to cope with melancholy and irritability. The potassium contained in bananas will help get rid of accumulated fatigue, and a small amount of the alkaloid harman, which is part of the banana, causes a state of euphoria, happiness and delight. Thus, bananas are not only satiating, but also an excellent source of energy and good mood.

Meat

If vegetarianism is not for you, then feel free to lean on meat. Lean beef is ideal, it contains vitamins B and E, iron, zinc, potassium, magnesium, calcium and many other elements that fight weakness, depressed mood, strengthen muscles and increase stamina. Turkey meat is an excellent source of pantothenic acid, which is involved in the production of anti-stress hormones. The amino acid phenylalanine, which is part of the turkey, is converted into the hormone dopamine, which elevates mood and prevents the development of depression.

Lamb is saturated with vitamins B, PP, E, iodine, fluorine, potassium and magnesium, which have a beneficial effect on the nervous system of the body. Rabbit meat is a white meat rich in proteins, minerals and vitamins. It includes minerals such as phosphorus, fluorine, iron, potassium and manganese, vitamins B6, B12, C and PP, while rabbit meat contains practically no sodium salts and fats, which means that mood improvement will occur without the participation of extra calories.

Oatmeal

Do you try to eat oatmeal every morning? So you are immune to depression! Oatmeal not only contains a lot of vitamins and minerals, indispensable for the body, but also removes toxins, relieves insomnia and puts nerves in order. By eating oatmeal, you will saturate the body with thiamine, which is known as the vitamin of optimism, keep you feeling full and make sure that your blood sugar levels are normal.

In addition, scientists advise choosing healthy sources of carbohydrates, which is oatmeal. Complex carbohydrates contribute to the production of the hormone serotonin, which is involved in the fight against negative emotions and anxiety, improves mood, tones the body and energizes.

Berries

An excellent antidepressant is blueberries. It's high in vitamin C, fiber, and antioxidants, all of which are important for stress management. Blueberries, thanks to the high concentration ascorbic acid and plant fibers, allows you to normalize digestive system during periods of stress.

Another berry that has an antidepressant effect is strawberries, which are rich in vitamin C and folic acid, and due to the high content of vitamin PP and B vitamins, strawberries have an anti-stress effect. It perfectly copes with insomnia, irritability, fatigue, helps to maintain nerves and mood in order.

Spring is not the time to mope and unstick. Our life is always full of stresses, worries and worries, but you should not spend such long-awaited first warm days on them, especially since the simplest, most affordable and useful sedatives are always at hand. Get more rest, relax, get peace of mind, because now you know how to “seize” your bad mood!

Depression is living on the dark side of life. People who suffer from depressive mood cannot live fully on their own, happy life and often torment those around them.

Living conditions such as stress, anxiety about one's existence and the obligatory self-expressions in modern world, requires a lot of energy from us, which must be constantly replenished.

Products to fight depression

Chocolate

If oatmeal is a good antidepressant, then chocolate is considered one of the best products to fight this evil, not only because it makes us happy.

This delicious treat contains phenylethylamine and theobromine, two substances that. And he, as you know, causes a feeling of bliss and happiness.

Foods rich in iron

Iron deficiency in the body leads to severe fatigue. female body needs to more iron than male due to the monthly menstrual cycle.

To maintain this mineral at the proper level, it is necessary to include lentils, spinach, and red meat in the diet.

Eating oatmeal, wheat bran or cereal for breakfast will replenish your iron supply for the whole day.

But do not forget that the combination of these products with tea, due to the presence of tannin in the latter, significantly reduces the absorption of the mineral by our body.

Vitamin C

Natural antidepressants containing vitamin C help to avoid feelings of fatigue and overcome feelings of sadness.

Foods high in vitamin C are also strawberries, Brussels sprouts, melons, rose hips.

Omega 3

These are essential fats for healthy heart function. Several studies have shown that they are also useful in the fight against depression, as they are actively involved in improving our health and well-being.

Oily fish such as salmon and tuna should be consumed at least twice a week. Do not forget also about nuts and pumpkin.

Recent research suggests that exercise can be very helpful in reducing or eliminating symptoms of depression.

These benefits are due to the secretion of endorphins, natural mood enhancers. We cannot ignore the fact that physical activity brings joy.

In any case, when you move, you feel better!

Vitamin B 6

Vitamin B6 deficiency can lead to symptoms of depression and irritability. These organic substances do not provide us with energy, but without them, the body will not be able to absorb nutrients.

Lack of nutrition for the body leads to fatigue and despondency. And this is a direct path to depression.

Vitamin B 6 can be found in corn flakes, potatoes, chicken, pork, fish, and whole grains.

Carbohydrates

The main function of carbohydrates is to fill the body with energy. And if a person is full of energy, what kind of depression can we talk about?

These nutrients, when burned, leave less waste in the body than any other. The cells of the brain and nervous system mainly use only glucose for energy.

More carbohydrate intake will avoid the presence of toxic waste products, such as ammonia, which is formed as a result of protein metabolism.

You can fill yourself with energy by consuming such products: quince, beans, dried figs, dates, corn, wheat, pasta.

Foods rich in magnesium

Work-related stress or personal life, causes excessive loss of magnesium in the body.

Magnesium deficiency can cause nervous disorders such as irritability or morning fatigue.

Replenish the mineral deficiency by consuming nuts, legumes and whole grains.

Products with calcium

Calcium is essential for mood balance. Its absence causes a feeling of fatigue and excitability.

The mineral plays a vital role for the organism as a whole and serves not only as structural material for growth, but also to maintain fluid balance, and as a transporter of oxygen to cells.

Main sources: milk, cheese, soy milk, squid, oysters.

Skipping breakfasts can also affect your mood. Lack of food leads to a decrease in blood sugar levels.

As a result, the cells of the nervous system do not receive required amount nutrients, and this leads to a decrease in concentration and attention. As a result, we have irritability and depression.

Tyrosine

What is tyrosine? It is actually an amino acid that plays an important role in mood regulation.

Stress can lead to a decrease in our levels of tyrosine in the brain and thus disrupt our emotions and reduce our ability to concentrate.

By including such foods as fish, poultry, meat in the diet, we significantly increase the content of amino acids in the blood and by this we help ourselves to overcome depression.

tryptophan and phenylalanine

These are amino acids that our brain consumes to produce serotonin, norepinephrine, dopamine transmitters that stimulate physical, mental activity and act as natural antidepressants.

Main sources: cottage cheese, milk, fish, bananas, almonds, peanuts, sesame, pumpkin seeds.

Natural mood enhancers and antidepressants are much better than pharmacy drugs, as they have no contraindications and are suitable for absolutely everyone.

Many people prefer herbal antidepressants as an alternative. chemicals. Natural antidepressants are not addictive, with proper and competent use they are absolutely harmless, but they help no worse than expensive pharmaceutical drugs.

But we should not forget that herbal preparations also have a number of contraindications. Firstly, there is a risk of developing allergic reactions, and secondly, with uncontrolled intake, there is a high risk of gastrointestinal disorders. Also, many herbs can reduce the effect of any medication. Therefore, herbal medicine or any other therapy should be started only after consulting a doctor.

Natural antidepressants can be in pure form (herbs, roots and decoctions from them) and in the form of combined tinctures. Also in the list of natural include pharmaceutical preparations, which are based on natural ingredients.

Natural remedies from the pharmacy

Pharmaceutical preparations, which contain natural ingredients, can be divided depending on the composition:

• Deprim, Gelarium are created on the basis of St. John's wort. It is believed that St. John's wort helps with depression better than other herbs, so preparations based on it are used to treat depressive syndrome, psycho-emotional disorders, and nervous tension. This group of drugs is used to treat anxiety, depression and unreasonable anxiety.
• Novo-Passit, Persen contain a large number of extracts various herbs. Stand out in the composition of such herbal antidepressants as lemon balm, valerian and peppermint. These drugs are effective in moments of nervous excitement, with neuroses, sleep disorders, during a period of strong emotional stress.
• Nervofluc is a natural antidepressant that has a sedative and calming effect on the central nervous system. Available in the form of a dry substance for making tea. It contains herbs such as lemon mint, lavender and orange flowers, hop cones.

Natural antidepressants

Few people know that conventional foods are antidepressants. The most widely known of this list is, by far, chocolate. It not only promotes the production of endorphins (hormone of happiness), but also stimulates the production of serotonin. And the lack of this particular neurotransmitter provokes the development of depressive states.

Here the knowledge of the layman ends, but antidepressant products are much more common. Even in the case of chocolate, in order to get more benefit from this product, it is better to give preference to dark dark chocolate in liquid form. It is hot chocolate that is more digestible, and it is very pleasant and comfortable to use it in the cold season.

Herbal antidepressants and antidepressants of animal origin that every housewife has in the refrigerator:

• Oatmeal, wheat bran, red meat, lentils - a storehouse of iron. It is iron and folic acid that contribute to the production of dopamine, a substance responsible for the state of satisfaction.
• oily sea ​​fish, avocado, seeds and nuts. These foods are rich in omega-3 acids, which, in turn, help increase the level of serotonin in the body.
• Chicken meat, egg white, pork (lean), veal, turkey and seaweed. These products are rich in B vitamins. The lack of these vitamins leads to incomplete absorption of other vital microelements, therefore, such products are required in the diet.
• Banana. This fruit is not only rich in vitamin B6, but also contains harman, an alkaloid that can cause a feeling of euphoria. To prevent depression, it is enough to eat 1 fruit per day.
• Honey is a product containing vitamins, beneficial acids, iron, chromium and other trace elements that help reduce stress levels. Just 3 teaspoons of honey a day will cheer you up, give you energy and strength, and relieve depression.
• Fresh vegetables and fruits. Any vegetable or fruit contains a huge amount of vitamins and minerals that have a positive effect on the general condition of the body, on hormonal levels and well-being. Therefore, for the prevention of depression, fresh vegetables and fruits must be present in the diet.

For example, tomatoes are excellent antioxidants, due to which their use speeds up metabolic processes in the cerebral cortex and promotes the synthesis of “happiness hormones”. Fruits, as antidepressants of plant origin, saturate the body with all the vitamins: kiwi, oranges, persimmons are the first fruit antidepressants.

Daily diet to fight depression:

• Breakfast: bran, oat flakes with honey, raisins, dried apricots, nuts, banana, egg and a cup of cocoa or hot chocolate.
• Dinner. Soups with buckwheat, rice, vegetable soups, boiled chicken (broth) or baked fish, brown bread with bran, tomato salad, tea.
• Dinner. Stewed vegetables, hard cheese.

In addition, it is important to have a snack between the main meals: an orange, an apple loaf, a slice of dark chocolate, yogurt, nuts, raw carrot, a glass of kefir.

Herbs for depression

Few people know that excellent herbal antidepressants sometimes grow right in the beds and flower beds:

• Hypericum perforatum. The extract of this herb contains many natural preparations. Means with St. John's wort soothe, normalize sleep, remove depressive states.

Folk recipes suggest such an application: pour a tablespoon of St. John's wort herb with 200 ml of boiling water, boil for 10 minutes and leave for 2 hours. Then strain and take 0.5 cup before meals 2-3 times a day. With the same decoction, you can take a bath.

• Peppermint. Increases immunity, calms, prevents depression. Folk remedies are prepared according to many recipes, but the simplest is mint tea: pour 1 tablespoon of herbs with 250 ml of boiling water. After 20 minutes, drink in small sips.
• Motherwort. Relieves nervous tension, calms the central nervous system, removes depression. Folk recipes for depression rarely contain one motherwort, most often it is combined with mint, lemon balm and other pleasantly smelling herbs. For the treatment of depression, you can use an infusion: pour 1 tablespoon of grass with 5 tablespoons of alcohol (you can take vodka). Put in a glass bowl in a dark place for 7 days, shake occasionally. Take 0.5 teaspoon of the drug half an hour before the main meal 3 times a day.

Any, even folk remedies made from herbal ingredients can be harmful if taken uncontrollably. Therefore, before starting therapy, it is better to consult a doctor.