Nutrition Against Stress: How Diet Helps in the Fight Against Depression

Stress and depression have become an integral part of modern life, especially in the hustle and bustle of urban environments. According to statistics, one in six people worldwide suffers from depression. Interestingly, the number of people with depressed moods increases in spring. Many of us try to cope with bad moods by indulging in various treats, which unfortunately not only fails to solve the problem but also leads to weight gain.

Depression Interferes with Enjoying Life

Dietitians recommend following a specific diet during periods of stress and depression. This will not only help improve mood but also address the issue of excess weight.

Symptoms of Depression:

- Constant fatigue and drowsiness
- Early awakenings and feeling unwell in the morning
- Decreased sexual desire
- Lack of appetite or, conversely, overeating
- Resentment towards the world
- Panic attacks without an apparent reason
- Feelings of helplessness and inability to change anything in life
- Concentration problems
- Unexplained tears.

Which Foods Help Cope with Stress?

Research shows that the food we consume has a significant impact on processes in the brain. Some foods can elevate mood, while others may suppress it.

The Body Needs Vitamins to Fight Stress

1. Foods Rich in B Vitamins and Tryptophan

B vitamins are powerful allies in the fight against stress. Niacin (B3) aids in the synthesis of proteins and fats and helps release energy from caloric foods. Thus, consuming foods rich in niacin reduces the absorption of excess calories. The production of vitamin B3 depends on the amino acid tryptophan, which specialists believe is essential in the weight loss process. The following foods are recommended: veal, duck (including offal), lean sea fish, egg yolk, low-fat dairy products, mushrooms, dark green vegetables, all types of legumes, unrefined rice, peanuts, walnuts, peanuts, and pine nuts, bananas, dates.

The daily requirement of tryptophan for a body under stress is 1 gram. There are 790 mg of tryptophan in 100 grams of Dutch cheese, 230 mg in veal, 180 mg in buckwheat, and 210 mg in low-fat cottage cheese.

2. Foods Containing Calcium

Calcium-rich foods help cope with depression and excess weight. Therefore, it is important to include fresh greens, dairy and fermented dairy products, oatmeal, and nuts in the diet daily. The body should receive at least 1 gram of calcium per day, and pregnant women should get 2 grams. The herb mallow is the richest in calcium, containing about 540 mg of calcium per 100 grams. 100 grams of dairy products provide 118-124 mg of calcium, while parsley greens contain 250 mg.

3. Magnesium

Magnesium acts as a natural tranquilizer. To strengthen the nervous system, it is necessary to consume about 350 mg of magnesium per day. High levels of this mineral are found in coriander, basil, sage (both fresh and dried), dark green vegetables, legumes, unrefined grains, especially sprouts, as well as in buckwheat (not roasted) and rice bran. However, excess caffeine, fats, sodium, phosphorus, and calcium in the diet can hinder magnesium absorption. Therefore, it is advisable to limit the intake of fats and caffeine. As for calcium and phosphorus found in fish (a source of tryptophan), they can be obtained from other foods, combining them in such a way that foods rich in both minerals do not coincide in one meal.

Giving Up Caffeine

Although strong black tea and coffee can speed up metabolism and promote fat burning, they also increase feelings of hunger. Therefore, during a diet, it is recommended to avoid drinks containing high amounts of caffeine and tannins.
Instead, one can enjoy herbal and fruit teas, which will serve as an additional source of nutrients and help avoid feelings of hunger. Dark chocolate should also be excluded. A healthy alternative would be dried apricots, dates, raisins, and other dried fruits.

Antidepressant Foods for Improving Mood

Sample Diet Menu for Fighting Depression

Breakfast: omelet with spinach, whole grain bread, herbal tea.

Second Breakfast: banana, herbal tea.

Lunch: chicken soup with beans / or offal soup with spices, veal with buckwheat and steamed broccoli, fruit tea.

Afternoon Snack: cottage cheese (or kefir), fruit tea.

Snack: nuts, dried fruits.

Dinner: grilled fish, salad of green vegetables, herbal tea.

A few weeks on such a diet will help eliminate depression and improve overall well-being, as well as contribute to weight loss.