Vegetables are key to improving Depression with diet! ???
The British Dietetic Association supports the evidence by recommending 50% of your plate to be filled with vegetables, 25% with protein (plant based or meat sourced), and 25% starchy carbohydrates (such as rice, potatoes, or pasta – preferably brown/wholegrain versions of possible) ???
What are they?
The Antidepressant foods scoring is rated by the highest nutrient density of certain foods so it’s not surprise vegetables come out on top! ? Key nutrients being: Folate, iron, Omega 3 fatty acids, magnesium, potassium, selenium, thiamine, vit A, vit B6, vit B12, vit C, and zinc. (If you’re struggling to prepare meals due to the Depression, make sure you take a multivitamin and mineral supplement to get these key nutrients!)
The highest scoring plant foods were leafy greens, lettuces, peppers, and cruciferous veg (such as broccoli, cauliflower, cabbage, and kale for example). ??
These recommendations by the British Dietetic Association are in line with aspects of a Mediterranean diet which focus mainly on vegetables, little red meat and processed meat consumption, inclusion of beans and legumes, and plant oils such as olive oil. – The Mediterranean diet has also been very beneficial for weight management, type 2 diabetes reduction, and blood pressure reduction!
So if you’re looking to improve ways to add more veg in a delicious way, there are plenty of Mediterranean recipes to check out online! ??
Try to add these antidepressant foods to your diet to add more variety and nutrition!
Follow me @TheDieteticHeart on Instragram for more ways to reduce your depression symptoms!
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