Foods recommended to fight depression
5 mins read

Foods recommended to fight depression

Eating naturally nourishes the body, but also the mind. Indeed, a healthy diet is full of substances that help to cope with stress, manage emotions and feel positive. Among them, nutrients which boost brain function (omega 3, etc.), and those which make it possible to produce neurotransmitters (serotonin, dopamine) which influence mood. So, the first reflex to have when morale is at half mast is to look at your plate…

An anti-depression protein breakfast

We rely on smoked salmon, eggs, cheese or yogurt first thing in the morning for a good supply of tyrosine. Thanks to this amino acid, our body produces dopamine and norepinephrine, two neurotransmitters which promote awareness, concentration, openness to others and motivation. And therefore which boost your brain!

Our recipe idea: skyr pancakes.

  • Mix 250 g of skyr (dairy specialty rich in protein), 2 eggs, 1 pinch of salt, 1/2 sachet of baking powder and 150 g of semi-wholemeal flour.
  • Cook the pancakes in an oiled pan (3 minutes on one side, 1 minute on the other).
  • Perfect with an egg, avocado, smoked salmon or red fruits…

My anti-depression lunch: parmesan and chicken

At midday, we continue to boost the secretion of dopamine and norepinephrine thanks to the combination of vegetables and lean meat. The best is poultry, which contains vitamin B6, essential for the production of these neurotransmitters. Combine with parmesan, a source of tryptophan, essential for the production of serotonin (good mood hormone), to be more zen and take a step back from events.

Here is a recipe idea from chicken parmesan !

  • Salt a chicken cutlet and flour it.
  • Dip it in a mixture of egg, breadcrumbs and grated parmesan.
  • Brown in a pan with olive oil.
  • Place in an oven dish, garnish with mozzarella and tomato coulis, and sprinkle with parmesan.
  • In an oven preheated to 190°C, bake for 15 mins 20 mins, until the cheese is melted and golden. Not light, but comforting.

A granola and red fruit snack to boost morale

Everything is there: quality sugars (oatmeal and fruit) for an immediate boost and a boost in serotonin production, anti-stress and anti-fatigue magnesium (cereals and nuts), B vitamins (cereals). and nuts) to make fuel the brainanti-depression omega 3 (nuts), the famous tryptophan (dairy product, seeds and nuts) precursor of serotonin, and red fruits, antioxidant ramparts of the brain against chronic stress and rich in energizing vitamin C.

We give you the recipe for the granola and red fruits snack!

  • Mix 200 g of oatmeal, 100 g of crushed nuts, 50 g of crushed almonds, 50 g of seeds (squash, sesame, etc.), 1 tbsp. to s. olive oil, 80 ml of apple juice, 1 pinch of salt and 1 pinch of cinnamon.
  • Spread on a non-stick baking tray. Bake for 30 minutes in an oven preheated to 170°C, stirring every 10 minutes. Let cool.
  • Enjoy with yogurt and fresh or frozen red fruits.

As a snack: almonds and dark chocolate

This combination of foods rich in anti-stress magnesium is also ideal for boosting our melatonin secretionthe hormone that promotes sleep and helps spend peaceful nights and without interruption by parasitic thoughts. A handful of almonds (30 g) and two squares of dark chocolate rich in cocoa are enough. A healthy snack that lifts your spirits!

An anti-depression dinner: salmon and spinach

Oily fish are our best sources of omega 3 DHA. These fatty acids, omnipresent in the brain, ensure the lubrication of cells and their communication, have a anti-inflammatory action and promote the release of neurotransmitters. In short, it works better in our heads and webetter resists various stresses. These fish are combined with spinach, of which several recent studies show, like other leafy vegetables, that they could “rejuvenate” and protect the brain thanks, probably, to several of their compounds (carotenoids, folates, etc.). .).

The recipe for salmon steak with spinach:

  • Place a nice layer of fresh spinach on 1 sheet of baking paper. Season with salt and pepper, then add 1 piece of fresh salmon.
  • Cover with heavy cream and lemon juice, then sprinkle with dill.
  • Close the foil and place in the preheated oven for 15 minutes.

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