Natural antidepressants in foods and herbs: a comprehensive list

The mood depends on health, external factors and the work of the main endocrine glands, which include the hypothalamus and pituitary gland. They produce important hormones that regulate sleep and the immune system. Neurotransmitters, which are synthesized through amino acids, are essential. Sources of substances are products of different food groups. A balanced diet affects the psycho-emotional state. Antidepressant products are especially important for women. This is due to changes in hormonal levels during the menstrual cycle.

Features of products for depression

Some of the main neurotransmitters responsible for mood are:

1. Dopamine... The pleasure hormone allows you to be active. A decrease in the amount of dopamine causes a decrease in concentration and performance, memory impairment.
2. Serotonin... This neurotransmitter is produced in the body through tryptophan. The amino acid comes from food. Serotonin suppresses anxiety, improves appetite and sleep. Lack of the hormone leads to apathy, insomnia and depression.

Certain foods help to increase the level of serotonin in the body: yogurt, bananas, meat, cheeses. They are called natural antidepressants. These foods contain tryptophan in significant amounts. The synthesis of the hormone is impossible without an adequate concentration of B vitamins and omega-3 fatty acids.

Dopamine levels are increased through the use of antidepressant products containing tyrosine, phenylalanine. The synthesis of a neurotransmitter from amino acids occurs with the participation of folic acid and vitamin B6. Sources of amino acids are:

• beet;
• soy;
• almond;
• eggs.

The concentration of the neurotransmitter decreases with prolonged stress. The body spends reserves of serotonin to normalize the psycho-emotional state. Exercise and good lighting help restore hormone levels.

What foods to eat for depression

The disease is characterized by a violation of the level of neurotransmitters. Foods that are natural antidepressants contain beneficial amino acids. They promote the synthesis of essential hormones and eliminate the signs of depression.

The following products for apathy and depression are called, which are considered analogs of synthetic antidepressants:

1. Fatty fishand. Omega-3s are rich in sardines, salmon, herring, salmon, mackerel and cod. The product must be included in the diet on a regular basis. The minimum consumption is 200 g per week.
   
   

   Fatty Fish Provides Healthy Nutrients
2. Myaso, eggs and dairy products... Low-fat meats (chicken, turkey), egg white, yoghurts contain tryptophan, tyrosine, B vitamins, pantothenic acid.
   
   

   Foods act as antidepressants by taking part in the synthesis of dopamine and serotonin
3. Seaweed... The seaweed contains vitamins belonging to the B group in high concentrations.These compounds regulate the functioning of the adrenal glands, such as the production of adrenaline. Seaweed contains iodine, which is essential for adequate thyroid function.
   
   

   Algae are best purchased dried.
4. Bananas... The fruit includes vitamin B6, tryptophan, mescaline. Experts recommend using mashed bananas (mashed, drenched in boiling water).
   
   

   Delicious product that acts on the body as an antidepressant, improves mood
5. bitter chocolate... The sweetness contains phenylethylamine. This substance increases the production of endorphins.
   
   

   Bitter chocolate is rich in magnesium, which has a positive effect on the emotional background
6. Buckwheat, oatmeal... Dishes made from these cereals have an antidepressant effect due to the content of tryptophan. Foods include complex carbohydrates, which normalize blood glucose, and insulin. The substance allows you to transport tryptophan to the brain for the synthesis of serotonin.
   
   

   Buckwheat and Oatmeal Can Help Fight Depression
7. Honey... It is distinguished by the presence of folic acid, B vitamins, iron, chromium and manganese. The beekeeping product contains many biologically active compounds that are natural antidepressants.
   
   

   Honey is considered a source of beneficial nutrients

Natural antidepressants are found in the following foods:

• leafy vegetables;
• tomatoes;
• beet;
• broccoli;
• garlic;
• cauliflower;
• celery.

These vegetables include:

• vitamins, for example, tocopherol, retinol, PP, B1, B9, B2, ascorbic acid;
• minerals: sodium, potassium, phosphorus, magnesium, boron, iodine, manganese.

Antidepressant products for men

A balanced diet is essential. Natural antidepressants contained in products can improve mood and provide a boost of vivacity:

• cheese containing tocopherol, retinol and tryptophan;
• eggs, characterized by the presence of vitamins B1, B2, B9, E, PP, C and essential minerals;
• legumes that contain magnesium.

Antidepressant products for women

Cyclic changes in hormones often lead to mood swings. Depression foods include:

• persimmon, which relieves nervous tension due to the presence of iodine and magnesium;
• plums containing potassium and polyphenolic compounds;
• almonds, which have a calming effect due to the presence of tocopherol.

Herbs for Stress Relief

The healing properties of many medicinal herbs have been officially recognized by medicine. Valerian (root and leaves), oregano, St. John's wort, lemon balm, hops are distinguished by sedative action.

With apathy, stress and the development of depression, teas are brewed, including strawberry or raspberry leaves, mint, oregano, St. John's wort and rose hips. Herbs are insisted in a thermos for at least 2 hours. Soothing teas are drunk during the daytime. The duration of the course is 7 days.

An infusion made from valerian root (1 tablespoon) and St. John's wort (1 teaspoon) has a good effect. The drink is drunk during the day.

Experts say that the infusion, which includes mint and hop cones (1 teaspoon each), is analogous to synthetic tranquilizers. Its advantage lies in the absence of side effects, as well as safety. The drink is insisted for half an hour, drunk with the addition of honey and lemon wedges.

Sachet of lemon balm, lavender, oregano can ease nervous tension.

A sewn cotton cushion is filled with herbs and placed at the head of the bed

Rules for the use of foods for stress and nerves

Nutrition should be balanced. It is important to include foods of different groups in the diet.It should be noted that bananas and persimmons are not recommended to be consumed before bedtime due to their high calorie content. Some herbs that are antidepressants have a tonic effect. This indicates the advisability of their use in the morning.

Useful Tips

Products from autumn depression can help you overcome fatigue by saturating the body with useful nutrients. Neurotransmitter production is dependent on adequate light during the day. Outdoor exercise has an antidepressant effect.

Conclusion

Antidepressant products for women are important due to fluctuations in hormonal levels. Before the onset of critical days, nutritionists recommend eating more fruits, dairy products, and sea fish. These foods, which are natural antidepressants, should also be included in the diet of men. The beneficial substances included in the composition promote the synthesis of the main hormones responsible for performance and good mood.