Foods to prevent depression

Many do not realize that they are exhausted. That is why they do not seek medical help. However, it is possible to stay healthy by paying attention to certain things and eating food that way.

• Vitamin C

It is an antioxidant. Which relieves the common cold. It also protects against heart disease, cancer, stroke and eye health. Vitamin C enhances immunity. It controls the chemicals in the brain and keeps the mind in order. These are neurotransmitters and norepinephrine. Vitamin C can be taken in daily meals such as strawberries, bell peppers, watermelons, pineapples, berries, tomatoes, dark green vegetables or vitamin C tablets.

• Magnesium

One of the symptoms of depression is mild inattention and suicidal ideation. It may be due to lack of magnesium. Magnesium-rich foods keep the mind well and improve. For this you need to eat sweet pumpkin, sunflower seeds, linseed, almonds, almonds, beans, pulses, masala, soybeans, dark green vegetables such as spinach and whole grains.

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• Mediterranean diet

One study found that the Mediterranean diet helps reduce fatigue or depression. The Mediterranean diet is dominated by monounsaturated fatty acids, omega three fatty acids and vitamin B.

Monounsaturated fatty acids olive oil, canola oil, nuts, oils, cashew nuts, mustard oil. Adequate omega free fatty acids are found in fish, nuts and pulses.

It is better to omit meat and alcohol at this time.

• Vitamin B

B and folic acid relieves depression. Controls our mood and delivers news to the brain. All B-vitamins work in this. Folic acid causes vitamin B6 deficiency, vitamin B12 deficiency. It acts on gamma amino butyric acid and affects serotonin and dopamine. If neu levels interact with neurotransmitters, it can lead to depression and other mood disorders.

• Exercise

 30-50 minutes of exercise every day helps to reduce depression. It also helps prevent heart disease, hypertension and cancer. When we exercise, our body temperature rises. It gives us peace, releases chemicals from our body which makes us feel good.

• Meditation

Strong mind and body connection helps us to feel peace and happiness. Meditation requires solitude, solitude, relaxed posture and easy breathing. This is the way to focus on certain things. Forgetting real and worldly things and meditating for 15 minutes every day with concentration is possible to get rid of fatigue.

• Yoga

According to the National Institute of Central Health, 63% of people can get rid of fatigue through yoga. In addition, it is better to practice breathing through the nose with the mouth closed.