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

It is estimated that around 1.2 million people in Poland suffer from depression. And diagnoses are most often given to people aged 55-64. Are you worried that your loved ones may be suffering from depression? Would you like to help them feel better, without unnecessarily lecturing them or dragging them to therapy without their will? In this article, we suggest what you can do, without harming the person you suspect is depressed, to help them feel better.

When we are not sure whether a loved one suffers from depression, it is not worth forcing them to see a psychiatrist. When starting to fight an insidious illness, one can help oneself with the right vitamins and minerals, which are available, for example, in food. Just watch carefully to find out how the body reacts to these small but significant changes. What can depressed people eat to help them feel better?

What do vitamins have to do with depression?

Sadness - this is the main emotion associated with sufferers of depression. Overwhelming thoughts, feelings of abandonment or fatigue are just a few of the unpleasant consequences of the illness. One of the mechanisms responsible for the reduced 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 vitamins.

Substances needed for the correct 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 supplement 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 essential for the proper synthesis of serotonin and dopamine. Folic acid deficiencies are most often caused by poor diet or malabsorption. In order to eat healthily and improve your mood, it is worth eating spinach, broccoli, lentils, offal or eggs. It is a good idea to add these ingredients to meals and encourage your 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 an important role in the treatment and prevention of depression. We often unknowingly supply it to our 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 great sources of this important element. When we are trying to look after the mental health of loved ones, a particular challenge can be a lack of appetite that can derail our plans. It is then important not to force the person to eat, as this can make the situation worse. In such a situation, it is important to be patient and additionally prepare meals for the person struggling with depression, which will hit the fancy.

Help a person with depression: Encourage the 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. With such an extensive list of products, it is guaranteed that preparing a delicious and filling meal will not be a major problem.

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 - the hormone that regulates mood.

In order to provide the body with the right amount of calcium, it is a good idea to include dairy products in the diet, such as milk, yoghurt 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 calcium-enriched plant-based drinks. 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 large amounts of coffee and excessive amounts of protein, especially of animal origin, while trying to balance the diet so that calcium absorption is optimal. In addition, vitamin D is essential for the proper absorption of calcium, so it is important to ensure that the body has enough of this vitamin, for example through sun exposure or supplementation. Introducing calcium into the diet can be an important step towards improving the mental health of people suffering from depression, but it is always worth consulting a doctor or nutritionist to tailor the diet to the individual.

Iron an essential element in the diet of a sick person

In the quest 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 women during menstruation 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 to improve iron absorption, so it is advisable to combine iron-rich foods with those containing vitamin C, such as oranges, kiwis or peppers. Coffee, tea and dairy products, on the other hand, can reduce iron absorption, so it is better to avoid them in the immediate vicinity of the meals consumed.

Where else to look for help? Learn about an innovative method to fight depression
Depression has more than one name, so it is important to remember that treating depression will look different in each case. The most important thing is not to underestimate the symptoms and to try to fight depression. Depression peptides are increasingly being used among people with depression for treatment. The right preparations are able to influence various aspects of life that have been compromised due to this very illness. The most important advantages of peptides for depression are:

• neurotransmitter modulation,
• neuroprotection,
• stimulation of neurogenesis,
• modulation of the humoral system,
• improving synaptic plasticity.

The most popular peptides for the brain include semax, selank, bpc 157 or noopept. All of them show promising results when it comes to treating depression, but you should read the specific formulation carefully to select the specifics to suit your needs. Selank will have a more calming effect, soothing the nerves and providing a sober view of the world, which is why it is recommended for depressed people who often have anxiety attacks. In contrast, bpc 157 can have a positive effect on general wellbeing. As you can see, each peptide will exhibit a different effect.