List of 8 Food Items to Battle Depression and Anxiety

• The ingredients present in natural foods make them natural anti-depressants
• Natural foods can help make our mood better
• Whole grains, blueberries, walnuts, spinach are only a few items than can help fight anxiety and depression

July 30, 2017: It is an unknown fact that the type of food we eat affects our mood. The natural foods regulate our mood better than junk foods. The ingredients in some foods make them anti-depressants naturally. Your choices in food can have an impact on your everyday mood.

Here are some foods that can help you in times of anxiety and depression.

1. Whole grains diminish depression, anxiety and mind swings. Whole grains have large amounts of tryptophan, which is an amino acid vital for making melatonin and serotonin. Serotonin is known to lift the mood. Melatonin assists with sleep cycle, which is critical for your psychological well-being during times of depression and not obtaining appropriate rest. Whole grains likewise have abnormal amounts of Vitamin B which aids in the regulation of mood, battle PMS and slows down the pace of subjective disorders related to age. They help to keep your glucose steady, which doesn't let you feel restless and grumpy.

2. Dark chocolate, often known as 'Joy Stimulant', helps to keep your mood good and you don't let you wait for long to witness the impacts. Dark chocolate has serotonin. Many individuals self-medicate using dark chocolate for boosting up the mood. Ladies utilize it for feeling better amid menstrual cycles. It diminishes cortisol, the anxiety hormone. Dark chocolate stimulates the creation of endorphins that brings delight and a quiet, peaceful feeling. It has anti- oxidants which enable lower your blood pressure. If consumed in moderate sums, dark chocolate helps you improve concentration, research reveals.

3. Blueberries are a superfood in light of the fact that it contains the most antioxidant properties out of all the fruits. Such antioxidants lessen stress levels as well as nervousness by regulation of cortisol levels. This is an anxiety hormone which can make you feel on edge. Blueberries contain Vitamin C that also brings down cortisol. Research demonstrates that consuming blueberries can enhance memory and lessen the danger of Parkinson's illness. Blueberries are sans sodium, which is awesome for keeping a sound blood pressure. They contain high measures of water too. Water is necessary for your body and mind to work properly. Dehydration prompts poor state of mind and enhanced nervousness.

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4. Walnuts battle panic attacks, anxiety and enable you to obtain proper sleep. They contain antioxidants, protein, and Omega-3 fatty acids. These are good for one's nervous system, which can prompt better state of mind. Omega-3 helps in easing panic attacks. Vitamin B battle nervousness. Walnuts are an extraordinary contrasting option to obtaining Omega-3 if you don't like fish. Walnuts battle sadness by expanding serotonin. Walnuts help you improve your immunity, which makes you less inclined to exhaustion. They have melatonin which encourages you to have improved sleep patterns. Consuming walnuts will bring down blood pressure during upsetting circumstances, researchers say.

5. Popeye was always cheerful when he had Spinach. It is a leafy dark green vegetable containing vitamins and minerals which improve mood and provide a better feeling to your body. Spinach contains loads of magnesium that is a standout amongst other minerals to battle anxiety. Magnesium directs the cortisol levels. Selenium, Omega-3, and niacin that spinach contains keep one's mood elevated and uneasiness down. It is rich in potassium which helps in bringing down high blood pressure. Doctors recommend consuming spinach for maintaining blood pressure.

6. Fish, particularly wild salmon supports your psychological capacity while diminishing tension. It contains Omega-3 unsaturated fats which help during depression. Wild salmon is the richest in Omega-3 among all fish. That is the reason it is the best fish to consume when battling nervousness, stress, or depression. Eating it can lessen nervousness, melancholy, PMS, and stress. Wild salmon has tryptophan, which is an amino corrosive that brings down anxiety hormones and decreases pulse.

7. Pumpkin seeds help to battle nervousness. They contain tryptophan that helps in the making of serotonin, that maintains good state of mind. Pumpkin seeds help in obtaining a soothing sleep by permitting the creation of the rest hormone melatonin. Zinc, iron, and copper present in them are helpful in relaxation of mind. The high content of magnesium in pumpkin seeds brings down outrage, fractiousness, and uneasiness by relaxing muscles and nerves. Magnesium regulates the generation of energy which makes you energetic. They contain zinc that helps to enhance immunity.

8. Often known as the mother of grains, Quinoa contains zinc, B vitamins, protein, iron, magnesium, Omega-3, and phosphorus. Quinoa helps to boost serotonin which helps to prevent depression. Quinoa has such nutrients present in it that it can even help us fight anemia and fatigue. As stated earlier, its high content of magnesium controls migraine headaches, blood pressure, PMS and mood disorders. Quinoa is gluten-free. Quinoa being a seed, helps to avoid wheat's inflammatory effects.

-prepared by Harsimran Kaur of NewsGram. Twitter @Hkaur1025