#nutrtion

Antidepressant food

Dietary pattern and food choice may play a role in the treatment and prevention of brain-based disorders, particularly depression

❕ Many nutrients are implicated in the pathophysiology of depression, for instance: the long-chained omega-3 fatty acids, B-vitamins, zinc, magnesium, and vitamin D. Deficiencies of these nutrients can cause depressive symptoms

Nutrients such as the long-chained omega-3 fatty acids, zinc, magnesium, and several phytonutrients promote the expression of Brain-Derived Neurotropic Factor (BDNF) and thus influence neuroplasticity

Antidepressant nutrients are folate, iron, long-chain omega-3 fatty acids (EPA, DHA), magnesium, potassium, selenium, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C, and zinc

Antidepressant plant food with high antidepressant food score

▫️ watercress

▫️ spinach

▫️ mustard, turnip, or beet greens

▫️ lettuces (red, green, romaine)

▫️ swiss chard

▫️ fresh herbs

▫️ chicory greens

▫️ pummelo

▫️ peppers (bell, serrano, or jalapeno)

▫️ kale or collards

▫️ pumpkin

▫️ dandelion greens

▫️ cauliflower

Antidepressant animal food with high antidepressant food score

▪️ oyster

▪️ liver and organ meats (spleen, kidney, or heart)

▪️ poultry giblets

▪️ clam

▪️ mussels

Gut health is critical for brain health. Eat healthily, stay healthy ☝