Arachidonic acid is metabolized by the body into inflammatory chemicals, which can cause inflammation in the brain and trigger negative mood states. While this compound is important for fighting infections, the human body already produces sufficient levels of it. By reducing the amount of meat you eat, you can reduce the amount of arachidonic acid in your body, and you will probably notice an improvement in mood.
Fruits and vegetables contain phytonutrients that inhibit monoamine oxidase (MAO), an enzyme that breaks down dopamine and serotonin (chemicals in your brain that maintain positive moods). Low levels of dopamine and serotonin are linked with depression, so, by inhibiting MAO activity in the brain, you can combat depression. Spices such as cloves, oregano, cinnamon, and nutmeg also contain MAO-inhibiting phytonutrients.
Fruits and vegetables also contain antioxidants, which can eliminate the free radicals in your brain, thereby reducing depressive symptoms.
Seeds contain tryptophan, which is the building block of serotonin. Coupled with carbohydrates, this amino acid can cross the blood-brain barrier and increase the concentration of serotonin in the brain.
Drinking two or more cups of coffee daily decreases suicide risk by almost half. However, adding artificial sweeteners such as aspartame or saccharine has been found to increase the risk of depression.
Reduce your arachidonic acid consumption.
This is found primarily in poultry but can also be found in eggs, beef, pork, and fish.
Eat more fruits and vegetables.
Higher consumption of fruits and vegetables can cut the odds of developing depression by up to 62%. However, you need to consume seven servings of fruits or eight servings of vegetables each day.
Eat more seeds and carbohydrates.
Seeds refers to foods like sesame, sunflower, pumpkin, and butternut squash, while carbohydrates refers to foods like waffles and pasta.
Sniff saffron whenever you feel stressed or anxious.
Sniffing saffron has been proven to improve symptoms of anxiety.
Avoid artificial sweeteners.
Do not add artificial sweeteners such as Equal, NutraSweet, or Sweet’n Low to coffee.
Aerobic exercise has been proven to reduce depression.