Question

Briefly explain how a healthy diet and supplements reduce depression for my research paper include references as well. Thank you!

Answer 1

The connection between diet and emotions stems from the close relationship between our brain and our gastrointestinal tract, often called the "second brain".

Our GI tract is home to billions of bacteria that influence the production of neurotransmitters, chemical substances such as dopamine, and serotonin that constantly carry messages from the gut to the brain. Eating healthy food promotes the growth of good bacteria, which in turn positively affects neurotransmitter production. A steady diet of junk food, on the other hand, can cause inflammation that hampers production. When neurotransmitter production is in good shape, our brain receives these positive messages loud and clear, and our emotions reflect it. But when production goes awry, so might our mood.

A 2017 study found that the symptoms of people with moderate-to-severe depression improved when they received nutritional counseling sessions and ate a more healthy diet for 12 weeks.

Dietary nutrients supplements that may help make depression more manageable include

Selenium

Selenium intake might help to improve mood and reduce anxiety. Foods rich in selenium include whole grains, some seafood, organ meats such as liver, Brazil nuts etc.

Supplements can also be bought from medical shops.

Vitamin D

Vitamin D may help improve the symptoms of depression, according to a 2019 meta-analysis.

Foods that can provide vitamin D include fish, fortified dairy products, beef liver, egg etc. Supplements are also available in the market.

Omega-3 fatty acids

Eating omega-3 fatty acids may reduce the risk of mood disorders and brain diseases by enhancing brain function and preserving the myelin sheath that protects nerve cells. Food sources include cold water fishes such as salmon, sardines, tuna etc, flaxseed and walnuts.

Supplements can also be bought from markets

Antioxidants

Antioxidants help remove free radicals, which are the waste products of natural bodily processes that can build up in the body.

If the body cannot eliminate enough free radicals, oxidative stress can develop. A number of health problems can result, which may include anxiety and depression.

The result of a 2012 study suggested that consuming antioxidant-rich foods may reduce symptoms of anxiety in people with a generalized anxiety disorder. Such foods include fresh fruits and vegetables,soy, and other plant products.

References

An article from MEDICAL NEWS TODAY

www.aetna.com