Learn about these 5 excellent foods that older people should include on the menu for more health and well-being. They are also recommended to combat depression in the elderly.
Eating in the elderly requires a lot of care for a healthier and more independent life. Nutrition is a key point that can help produce more serotonin, increasing good mood and helping to combat depression in the elderly and adults. However, it must be remembered that it itself is not a substitute for treating the disease, which usually occurs with the use of medications and psychotherapies
Foods indicated to combat depression
Here are 5 foods that improve mood and are excellent aids to give a "strength" against depressive disorders, especially in older people:
Nuts are rich in selenium, a powerful antioxidant agent. They collaborate to alleviate the symptoms of depression, helping to reduce stress. For the diet of the elderly, the recommended daily amounts are two to three units of walnuts or ten to twelve units of almonds. Both deliver 200 micrograms of selenium safely, important cofactors of serotonin.
2. Citrus fruits
This class of fruits is rich in tryptophan, an amino acid that helps in the production of the neurotransmitter serotonin, responsible for regulating mood, appetite, among other functions. It is recommended to consume between three and five servings of fruits each day. All are rich in folic acid, the consumption of which is associated with a lower prevalence of depressive symptoms
In addition, citrus fruits, being rich in vitamin C, promote the better functioning of the nervous system, guaranteeing energy, helping to combat stress and avoiding fatigue.
3. Salmon, tuna, cod and sardine
Rich in omega-3s, these are examples of fish that improve symptoms of depression, help lower cholesterol by keeping blood pressure levels stable and strengthen the immune system of the elderly. Nutritionists recommend between one and two servings a day, mainly fish such as tuna and salmon.
The protein digestion process of these fish provides an amino acid known as tyrosine, which is also related to the production of dopamine and adrenaline, substances that promote alertness and feelings of well-being.
4. Dark green vegetables
Studies show that dark green vegetables are high in folate, an important vitamin B complex, B1 and B6. The recommended is a daily intake of between three and five servings.
This cereal, considered the most complete, is a rich source of vitamins B1, B6 and folic acid, substances that improve digestion and balance blood sugar levels, to avoid a relapse of depression symptoms, promoting balance of serotonin in the body, along with its necessary cofactors.
Two to three tablespoons a day are recommended along with yogurt or skim milk. The latter are rich in calcium, also a source of important serotonin cofactors, helping together in the fight against depression.