Are you suffering from depression? What you're eating might be helping it get worse.

Depression is something that still not discussed enough in nutrition, but we already know what we eat completely influence not just in our weigh, our body is totally connected, and what we eat make a huge difference on the health of our brain, nerves and hormones.

The number of people getting depressed nowadays is impressive, there're many factors that cause depression. However, I want to talk about one of them that can cause depression. The low intake of nutrients and for a huge consume of food that can aggravate the situation.

Psychiatrists and therapists don’t often ask this question. But a growing body of research over the past decade shows that a healthy diet—high in fruits, vegetables, whole grains and fish, can prevent depression. And an unhealthy diet, high in processed food, "diet" and "sugar free" food that contais aspartame and refined foods—increases the risk for the disease in everyone.

Recent studies have showed that a healthy diet and exercise can prevent depression and even treat it once already started.

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What should you be adding into your diet to beat depression?

Here are some examples.

Vitamin B6: We all have heard once about serotonin right? serotonin regulates mood and sleep. Little serotonin is associated with depression.

Sources: Pistachios. Garlic. Salmon and tuna. Chicken. Spinach. Cabbage. Bananas. Sweet potatoes. Avocados. Whole grains. Pumpkin seeds.

DHA: The main omega-3 fat in the brain.

Sources: Wild salmon. Oysters. Anchovies. Mackerel. Mussels.

Prebiotics: Foods that the good microbes in our gut need to stay alive.

Sources: Onions. Asparagus. Artichokes. Garlic. Bananas. Oats. Barley. Apples.

Probiotics: Live bacteria and yeasts that replenish the good bacteria in our microbiome.

Sources: Yogurt. Sauerkraut. Kefir. Kimchi. kombucha or other fermented vegetables, such as turnips, cucumbers or carrots.

What should you eliminate from your diet?

As I said, processed food, high in sugar or "sugar free" increase the risk of depression.

"Sugar free food" - Almost every single sugar free food, contain an ingredient called aspartame the main component of aspartame is phenylalanine and too much phenylalanine decrease the production of serotonin.

Common food that contain this ingredient.

Diet soda.

Sugar-free ice cream.

Reduced-calorie fruit juice.

Gum.

Some yogurts (always important to read the label).

Sugarless candy.

I'm talking about one possible way of reduce the risk of depression or even help to treat it, depression can be caused by several different reasons. Including healthy food into your diet and exercise it's a helpful and amazing tool to beat it.

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If you want to know more about my one-on-one coaching programs, click here. I will love to help you into this journey.

xoxo =)