How to help a person with depression with diet? Learn about 5 ingredients that will bring relief to the patient

It is estimated that about 1.2 million people in Poland suffer from depression. And the diagnoses are most often given to people aged 55-64. Are you concerned that those closest to you may be suffering from depression? Would you like to help them feel better, without unnecessary lecturing or dragging them to therapy without their will? In this article we suggest what to do, without harming the person in whom you suspect depression, so that those suffering from the illness can feel better.

When we are not sure whether a loved one suffers from depression, it is not worth forcing them to go to a psychiatrist. As you begin to fight the insidious disease, you can help yourself with the right vitamins and minerals that are available, if only in food. It is enough to watch carefully to find out how the body reacts to these small but significant changes. What to enrich the menu of depressed people with to help them feel better?

What do vitamins have to do with depression?

Sadness - this is the main emotion associated with patients suffering from depression. Overwhelming thoughts, feelings of abandonment or fatigue are just a few of the unpleasant consequences of the disease. One of the mechanisms responsible for the lowered mood is too low levels of serotonin, the so-called happy hormone. How is serotonin actually created in our brain? It all starts with tryptophan, which is then converted into 5-hydroxy-tryptophan, which is then converted into serotonin. These transformations, however, require the presence of the appropriate enzymes and cofactors that enhance this reaction. These cofactors are very often just vitamins.

Substances needed for proper conversion of tryptophan into 5HTP include iron, magnesium, calcium, vitamin B6, folic acid. And to convert 5HTP into serotonin, vitamin C, vitamin B6, zinc and magnesium are required. Those who have so far wondered how to increase serotonin levels can breathe a sigh of relief. Here are some hints on how to replenish the most important vitamin deficiencies and deficiencies in the diet of a person suffering from depression.

How to help a depressed person? A diet rich in folic acid

As mentioned earlier, folic acid is necessary for the proper synthesis of serotonin and dopamine. Its deficiencies are most often caused by poor diet or malabsorption. To eat healthy and improve your mood, it is worth consuming spinach, broccoli, lentils, giblets or eggs. It is worth adding these ingredients to dishes and encouraging loved ones to eat them.

What should the menu of a person suffering from depression look like? Ensure an adequate intake of magnesium

Magnesium plays a non-negligible role in the treatment and prevention of depression. We often unknowingly supply it to the body with food, as it is found in buckwheat groats, brown rice, pumpkin seeds, sunflower seeds, nuts, cacao, white beans or avocados, among others. These products will be a great source of this important element. When we are trying to take care of the mental health of loved ones, a particular challenge can be the lack of appetite that can thwart our plans. It is important then not to force people to eat, as this can make the situation worse. In such a situation, it is necessary to be patient and additionally prepare meals for the person struggling with depression, which will hit the sophisticated fancies.

Help a person with depression: Encourage consumption of products with vitamin B6

Many studies also point to a link between vitamin B6 deficiency and depression. The vitamin is also responsible for maintaining the body's immunity, the formation of new red blood cells and the transport of oxygen throughout our bodies. Foods rich in pyridoxine include chicken, salmon, tuna, green vegetables or chickpeas, for example. Such a wide list of products, guarantees that it will not be a major problem to prepare a delicious and filling meal.

What should a depressed patient eat? Provide calcium

One important nutrient that can help improve mood is calcium. Calcium plays an important role in the synthesis of tryptophan, an amino acid that is a precursor to serotonin, a hormone that regulates mood.

To provide the body with the right amount of calcium, it's a good idea to include dairy products in the diet, such as milk, yogurt and cheese, which are rich in this mineral. However, for those who are lactose intolerant or prefer plant-based alternatives, they can reach for products such as almonds, spinach, broccoli, kale, as well as plant-based drinks enriched with calcium. In addition, certain types of fish, such as salmon and sardines, provide calcium and healthy omega-3 fats, which are also beneficial for mental health.

However, it is important to remember that certain substances, such as caffeine and excess protein, can inhibit calcium absorption. Therefore, it is advisable to avoid consuming a lot of coffee and too much protein, especially of animal origin, while trying to balance the diet so that calcium absorption is optimal. In addition, vitamin D is essential for proper calcium absorption, so it is important to ensure that the body gets enough of this vitamin, for example, through sun exposure or supplementation. Incorporating calcium into the diet can be an important step toward improving the mental health of people suffering from depression, but it is always worth consulting a doctor or nutritionist to tailor the diet to individual needs.

Iron an essential element in the diet of a sick person

In an effort to improve the mental health of people suffering from depression, the importance of iron in the diet cannot be overlooked. It is an element that plays a key role in the synthesis of serotonin, the hormone responsible for regulating mood. Without sufficient iron in the body, this process can be disrupted, which in turn can affect our mood.
Foods rich in iron include red meat, poultry, fish, beans, lentils, spinach, nuts, pumpkin seeds and whole grain products. It is worth including these in the daily diet, especially for people who may be iron deficient, such as menstruating women or those on a vegetarian or vegan diet.

However, it is important to remember that certain factors can inhibit or aid iron absorption. For example, vitamin C helps improve iron absorption, so it's a good idea to combine iron-rich foods with those containing vitamin C, such as oranges, kiwi, and peppers. Coffee, tea and dairy products, on the other hand, can reduce iron absorption, so it's better to avoid them in the immediate vicinity of the meals you eat.

Where else to seek help? Learn about an innovative method to fight depression
Depression has more than one name, so it is important to remember that depression treatment will look different in each case. The most important thing is not to underestimate the symptoms and make attempts to fight depression. Increasingly among people suffering from depression, peptides for depression are being used in treatment. The right preparations are able to affect various aspects of life that have deteriorated due to this very disease. The most important advantages of peptides for depression are:

  • Neurotransmitter modulation,
  • neuroprotection,
  • Neurogenesis stimulation,
  • modulation of the humoral system,
  • Improving synaptic plasticity.

Among the most popular peptides for the brain are semax, selank, bpc 157 or noopept. All of them show promising results when it comes to treating depression, but it is important to study a particular formulation carefully in order to choose the specifics for your needs. Selank will have a more sedative effect, soothing the nerves and providing a sober outlook on the world, which is why it is recommended for depressed people who often experience anxiety attacks. In contrast, bpc 157 can have a positive effect on overall well-being. As you can see, each peptide will exhibit different effects.

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