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Everybody gets the blues sometimes. When they occur more frequently, though, they should be taken seriously. However, there are dietary modifications that can be made to aid in mood stabilization. Maintaining adequate amounts of serotonin, a neurotransmitter in the brain that has a calming effect, requires eating at regular intervals. The strongest weapon against depression is a healthy body.

Low levels of serotonin may be caused by a lack of carbs, which may in turn alter your mood. More meal options to help you fight off the blues are included below.

Dinnertime options like salmon and mackerel, which are high in healthy omega-3 fatty acids, are always welcome. Additionally, omega-3 fatty acids reduce the risk of cardiovascular disease, stroke, and even some malignancies. Salmon also has the antioxidant mineral selenium. If you’re shopping for salmon at the supermarket or a fish market, go for the wild kind rather than the farmed Atlantic variety because it’s higher in omega-3s.

Vitamin E levels were shown to be lower in patients with depression in a recent study. Although oil is high in fat and should be used in moderation, canola oil is a good source of vitamin E. This method of cooking is a much better option for sautéing veggies and other dishes.

Folate is essential to the creation of serotonin, and dark green vegetables like spinach and peas have plenty of it. They are also high in fiber and vitamin C. Canning reduces the nutritious content of food, so fresh is always preferable. Vegetarians and people on limited-meat diets can benefit greatly from legumes because of their high folate and protein content and low-fat content.

The chickpea is an excellent source of protein, iron, and vitamin E. Drain and rinses a can of chickpeas, then blend or process them with chopped garlic, fresh lemon juice, and olive or canola oil for a quick and healthy snack. Season with salt, pepper, or any additional seasonings you choose. This hummus can be used as a healthy filling dip for vegetables.

Vitamin B6 helps the body make the feel-good chemical serotonin, and both chicken and turkey are good sources of this nutrient. Both are rich in selenium and a number of other essential nutrients.

And if you’ve been feeling down for a time, don’t hesitate to make an appointment with your doctor to talk about possible treatments and medications.

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