Nuts
Although other nuts like cashews, brazil nuts, and hazelnuts can be a good source of omega-3 fatty acids as well, walnuts appear to be the top choice in this area. Being one of the highest plant-based sources of omega-3 and a fantastic source of protein to help maintain appropriate blood sugar levels, walnuts are known to enhance general brain function.
One research indicated that people who ate around 1/4 cup of walnuts daily had depression levels that were 26% lower. They discovered that walnut consumption was associated with increased levels of optimism, energy, hope, attention, and activity interest in adults.
Seeds
Tryptophan, an amino acid that is necessary for the formation of serotonin, is increased in pumpkin and squash seeds. A vital brain molecule called serotonin is in charge of mood and mood control.
If you suffer from depression, adding flaxseed and chia seeds to your diet will be quite beneficial. These two kinds of seeds are very excellent providers of omega-3 fats, much like some of the other foods recommended.
Beans
Beans are a fantastic source of fiber and protein, both of which support steady and regular blood sugar levels. Beans are excellent sources of folate and can help reduce blood sugar peaks and troughs that can have an impact on our mood. The B vitamin folate aids in the synthesis of DNA and RNA as well as blood cells and protein metabolization.
A half cup of garbanzo beans, generally referred to as chickpeas, contains more than 100% of the daily required amount of folate. Another excellent option is pinto beans, which provide 37% of the daily required dose of folate in a meal of half a cup.
Poultry
Both chicken and turkey are excellent sources of lean protein that can support blood sugar regulation and maintain your mood balance throughout the day. Turkey and chicken breasts are well-known for having high levels of tryptophan and are reliable sources of lean protein. Again, this is advantageous because it promotes the production of serotonin, which helps us maintain restful sleep and a stable mood.
Although many of us currently consume chicken breast on a daily basis, increasing your intake of tryptophan by include more lean protein sources like turkey and chicken over the week will assist.
Protein and Meat
Although the abundant B vitamins in lean meat are vital for the functioning of the neurological system, red meat does not treat depression. Lean meat portions offer a strong amount of B12, an essential component for healthy brain function.
Additionally, meat has a lot of protein. Essential amino acids are supplied by proteins to the body, which the neurological system uses to create neurotransmitters. For a positive mood, neurotransmitter levels must be in excellent shape. Proteins regulate blood sugar levels as well.
