Depression has become very common everywhere in the world and it is starting to take its toll. Recent researchers have come to the findings that nearly one in ten people worldwide experience at least one depressive episode per year. The most vulnerable groups are the unemployed, students and low-income people. However, it can affect anyone, no matter of the economical situation. Moreover, it can be triggered due to experienced trauma or sleep disorders.
Depression can occur after a loss of a loved person or after losing a job position. It is normal to feel sad and depressed when something unexpected and terrible happens to you, but when it turns into a recurrent state of sadness without any apparent reason or lasts for a longer period of time, then the affected person is dealing with depression.
The depressive episodes that are common for this mental condition last for at least two weeks and are manifested by the following symptoms.
Symptoms of Depression
- Sadness and melancholy
The melancholic state, the feeling of sadness or despair is very usual for the depression. In some cases it is even without plausible reason.
A depressive person has great difficulties in performing even the smallest daily tasks as they deeply lack energy which is not restorative even after good night sleep.
- Somatic symptoms
It can be also manifested physically by experiencing severe headaches and digestive disorders.
- Lack of appetite
The affected person has no appetite for food or has irregular schedules for meals and experiences great difficulty in preparing them.
- Loss of pleasure in life
Things that caused pleasure and were of great interest for the person they are not anymore leading more to the apathy caused by depression.
- Low concentration
This disease also affects the intellectual side of the person leading to a decreased attention and lack of concentration.
- Sleep disorders
Insomnia commonly accompanies this condition. Plus, it makes people to wake up several times during the night or go to the other extreme, sleep excessively.
- Disturbed sex life
Depression impacts the sex life as well by lowering the desire and sexual pleasure and also reduces the body’s libido.
Fortunately, there are certain foods that can help in the fight against depression. Here they are:
Fruits that Can Fight Depression
- Citrus fruits
Citrus fruits like lemons are abundant with vitamin C and vitamin B9 or referred as to folate or folic acid. These two components help in the battle against depression and promote healthy diet avoiding any deficiency.
- Red fruits
Serotonin is the hormone of happiness and in order to get metabolized it needs enzymes like monoamines oxidases. These compounds get activated by anthocyanins, pigments that are found in red berries. Thanks to their presence the chemical reactions in the brain that are responsible for states of anxiety and depression are being blocked.
This fruit is also a great source of vitamin C that helps in the control of the cortisol production in the body. Cortisol is a hormone that regulates body response to stress, however if its production is increased it will make us prone to depression.
Vitamin B6 is present in mango and this nutrient takes part in the synthesis of neurotransmitters such as serotonin, melatonin and dopamine. The presence in their body keeps the psychic balance and mood stability, and helps in avoiding irritability and fatigue.
Vegetables that Can Fight Depression
Experts at Harvard Medical School claim that foods that are high in antioxidants like spinach are very effective against the symptoms of anxiety which is closely related to depression.
Radishes contain an amino acid known as tyrosine that stimulates the secretion of dopamine which is a chemical in the body that influences human behavior and battles against depression.
Avocado also contains this amino acid, tyrosine. Its content will promote the production of dopamine and norepinephrine, neurotransmitters that support healthier social life and better libido. Plus, it contains other valuable nutrients like potassium and magnesium that have the ability to fight off stress, and B vitamins beneficial for the nervous system.
- Kale cabbage
This veggie is packed with the healthy omega-3 fatty acids that among many other valuable benefits can prevent the onset of psychiatric disorders like anxiety disorders, depression, attention, and mood.