Depression

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Carbohydrates

          Carbohydrates are essential food for the brain, nervous system, attitude and mood. Carb-rich diet appears to work by raising the level of tryptophan in your brain. Tryptophan is the amino acid your body needs to make serotonin, the “happy” neurotransmitter associated with overall well-being and mood boosting. It is important to remember that not all carbohydrates are equally beneficial. Nutritionally speaking, “complex carbohydrates” are best as they will save you from stress and boost your levels of vitamins, minerals and fibre. Main sources of complex carbohydrates include wholegrains, whole legumes, whole pulses, whole beans, brown-rice, vegetables and less sweet fruits. Complex carbohydrates are digested slowly and as such keep the energy and blood sugar levels stable and have a lasting effect on the brain rather than “simple carbohydrates” that provide only temporary relief. Simple carbohydrates include full-fat milk, more sweet fruits and fibre-less refined foods like sugars and starches.

Proteins

          As for proteins, when the diet lacks in amino-acids (building blocks of proteins) production of feel good neurotransmitters like dopamine and serotonin, associated with good mood, get suppressed. To ensure a balance of these chemicals, eat moderate amounts of protein-rich foods like dairy products, fish, nuts/seeds, eggs, soya beans, whole legumes and pulses with carbohydrate rich foods. Protein should make up no more than about 10-15% of the daily intake for adequate nutrition. Although protein is vital for our health and well-being, eating more than the needed amount is not good for your liver and the kidneys as the body can’t store the protein it does not immediately need. Instead the liver converts excess protein into glucose and toxins, which increase your risk of poor health and unnecessary weight gain.