What breakfast is good for depression?

Nutritionist Melissa Brunetti, who focuses on the connection between diet and mental health, says that an ideal breakfast for people struggling with depression would be eggs (which include amino acids, Omega-3, Vitamin D, and fatty acids), with sprouted-grain toast and smashed avocado.

qz.com - The perfect breakfast for people with depression - Quartz

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Antidepressants and therapy, while both effective, are not the only means available to combat depression. Exercise has been described as a “wonder drug” for reducing symptoms, walking in nature reduces negative thoughts, and meditation can have a powerful positive effect.

But there’s another, often overlooked, way to help reduce depression: Food.

Our brain relies on nutrients to work effectively and studies have found that Omega-3, amino acids, B vitamins, Vitamin D, and minerals like zinc, magnesium and iron help create strong mental health. The Mediterranean diet, with its abundance of olive oil and leafy vegetables, contains many of these nutrients. One study of more than 15,000 people over 10 years found that those who followed the Mediterranean diet had a lower risk of depression. Nutritionist Melissa Brunetti, who focuses on the connection between diet and mental health, says that an ideal breakfast for people struggling with depression would be eggs (which include amino acids, Omega-3, Vitamin D, and fatty acids), with sprouted-grain toast and smashed avocado. The fatty acids in eggs are key, she says. “Our brain is about 60% fat and we need to get our fat from a dietary source. Avocado is rich in tryptophan, which is a pre-cursor to serotonin, which is our feel-good chemical. It also has folate and Omega 3 in it.” Those who crave chocolate can also act on that instinct: Chocolate, like avocado, contains tryptophan. Nutrients such as amino acids are necessary to produce hormones and neurotransmitters in the brain. But regulating blood sugar can also help maintain a good mood. Have three meals and a snack between lunch and dinner—as well as before and after working out—to avoid feeling the irritability that comes with low blood sugar, says Brunetti. She advises lentils, red meat, sweet potatoes, and spinach. And despite various warnings about the risk of weight gain from eating late at night, Brunetti says that a carbohydrate such as oatmeal with a little honey could be good for people who have trouble sleeping. You’re more likely to wake up in the middle of the night if your blood sugar is low, and so a snack before bed helps sleep throughout. Of course, avocados and oatmeal alone are no cure for depression. But in combination with treatment, they can create the right physiological conditions for good mental health. “Nutrients are needed to fuel our brain. If we’re not getting the nutrients in through diet, then we don’t have the nutrients to formulate our neurotransmitters, our neurochemicals, or regulate our blood sugar or hormones,” says Brunetti. “Food can have huge impact on people’s mental health.”

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Which food would not spoil till one month?

(c)Food items that would not spoil till one month are—flour, pickles, dry rice, and pulses.

orchidsinternationalschool.com - EVS Class-5 NCERT Solutions, Chapter 4-: Mangoes Round the Year

Answer: (i) Papad is made from different kinds of lentils, rice flour, and potatoes. A dough is made using the base ingredient, spices and salt. A thin papad is then rolled out from the dough, and is left in the sun for drying. In case of potato papad, potatoes are slightly boiled and thin slices of potatoes are kept in the sun for drying. After that, the dried papads are deep-fried and are ready to eat. (ii) Chutney is made from many things. A commonly prepared chutney is the coriander or dhaniya chutney. Lots of fresh, clean coriander leaves, a few cloves of garlic, and some green chillies are grounded in a fine paste. Then, salt and cumin are added as per taste. This chutney is normally eaten fresh, and it can also be preserved for some days by frying this fine paste with oil. (iii) Badiyan are made from urad grains. These grains are soaked overnight in water and then grounded into a coarse paste. Salt and spices are added as per requirement. Then small lumps are made from the paste and are put on a cloth and left in the sun to dry. Then these dried chunks are deep-fried in the oil. (iv) My mother usually makes tomato sauce. For making tomato sauce, the tomatoes are first boiled along with garlic and ginger. Then a fine paste is prepared out of it. This paste is then sieved for removing seeds and peels. Then this paste is boiled for around 5 minutes. While boiling, vinegar, salt, red chilli powder, and sugar are added to it. This sauce can be stored for 10-15 days.

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