5 Healthy Snacks That Help In The Treatment Of Depression

Did you know that your diet is also decisive when it comes to fighting depression? Including healthy snacks in your day to day will improve your mood.

In this article we will show you what are the different healthy snacks that can help you in the treatment of depression. We will also talk to you about those foods that you should avoid or reduce if you suffer from this disorder. It is important to bear in mind that it is a supplement, but in no way replaces medical treatment.

The World Health Organization (WHO) ensures that depression is a very common mental disorder worldwide. Its main characteristics are the presence of sadness, feelings of guilt or lack of self-esteem. Loss of interest or pleasure, sleep or appetite disorder, poor concentration, and feeling tired are also present.

In addition, the WHO notes that depression can become chronic or periodic. This greatly hinders performance in the different activities carried out by the person suffering from it, as well as their ability to cope with everyday life. No one is exempt from suffering from this mental disorder, as we are all exposed to stress and anxiety that occurs in the respective work environments and personal environments.

Alarming figures

The WHO states that depression affects more than 300 million people worldwide. Between 2005 and 2015, cases have increased by more than 18 percent.

It also indicates that this disease can lead to a significant health problem. Especially when it has lasted for a long time and has intensified moderately or severely.

In the most pronounced cases, it can lead to suicide. Annually, about 800,000 people kill themselves. In addition, this action is the second cause of death in the age group between 15 and 29 years of age, according to data provided by the WHO.

Treatments

The WHO stipulates that, although there are effective treatments to combat depression, unfortunately half of those affected worldwide do not receive them.

One of the main obstacles to achieving effective care is concentrated in the scarcity of resources and health experts trained to carry it out. This, in turn, is coupled with the cultural stigmatization of mental disorders and inaccurate clinical diagnosis.

People with depression are often misdiagnosed. The reverse is also true: individuals who do not have this disease are misdiagnosed and treated with antidepressants unnecessarily. For this reason, we will present you a series of healthy snacks that can help you in the treatment of depression.

However, you must remember the following: always consult your doctor about the best options to treat this condition.

5 healthy snacks that can help you in the treatment of depression

With the following foods you will reduce the risk of developing emotional disturbances.

1. Oats

Sugar levels in the bloodstream may be related to depression. Fortunately, there are foods that help you balance glucose in the body, calm the nervous system, and optimize emotional well-being.

This is where oats play a key role. Thanks to its soluble fiber content, it will help calm the digestive system and prevent drops in sugar levels in the body. Something that can help you avoid sudden mood swings.

In addition, this whole grain also provides the body with vitamins B1, B6 and B5. These nutrients can help maintain emotional stability by influencing the production of brain chemicals that affect mood.

• To take advantage of its benefits you can have oatmeal in its different preparations. For example, a fruit salad served with toasted oatmeal.

2. Walnuts

Nuts or other dried fruits are also one of the most recommended healthy snacks as a complement in the treatment of depression.

These contain omega 3 fatty acids, an essential element for proper brain function, according to a study published in Nutrients . It has been shown that low levels of omega 3 can be one of the reasons that cause depression. Thus, these can help us to have a good mood and promote the well-being of the cardiovascular system.

Similarly, consuming these nuts on a regular basis will help you focus and keep your brain active. Also, over time, it can prevent cognitive decline.

3. Chocolate

Dark chocolate with a high percentage of cocoa contains antioxidant molecules that will help stop the action of free radicals.

Likewise, its consumption is a stimulant to obtain serotonin in the brain, a substance that improves mood and reduces cortisol.

• This food is a perfect snack. In recommended amounts, it can be very healthy for the body and mind. Just be sure to buy those chocolates that are 70 percent cocoa.

• In addition, it has been shown that regular intake of this food contributes to modulating blood pressure.

4. Banana or banana

Both plantain and banana have a high concentration of magnesium. Those people who have stress, depression or anxiety will be greatly benefited by the intake of these fruits, by increasing their levels of the mineral. This is evidenced by a study published in Nutrients .

5. Apple

The apple is a source of antioxidants that help the proper functioning of the brain. They also contribute to the production of neurotransmitters, such as dopamine, which will allow us to see life positively.

Food not recommended

If you have been diagnosed with depression or suspect that you suffer from it, in addition to giving priority to healthy snacks, you should avoid or reduce the consumption of these following foods :

• Coffee and tea in excess.
• Fatty foods.
• Foods with refined sugar.
• Soft drinks and alcohol.
• Foods with artificial sweeteners.