Many studies prove that a healthy diet is very important to maintain health, not only physical health but also mental health. This is because what you eat can affect how your cells work, your immune system, and how your body responds to stress.

The human digestive system not only plays a role in processing and absorbing nutrients from food and drink, but also affects emotions. About 95% of the serotonin hormone, which helps the body manage mood, is produced in the digestive tract, which is surrounded by millions of nerve cells.

Serotonin is one of the substances that can produce happy or happy emotions. In addition, serotonin also plays a role in reducing pain and regulating sleep and appetite.

Therefore, what you consume can affect your mood, mental state and overall health.

According to research, getting used to eating healthy foods such as vegetables, fruit, fish, lean meats, and whole grains is known to reduce the risk of depression by 25-35% compared to eating packaged foods that are low in nutrients.

On the other hand, eating unhealthy foods, such as foods made from refined sugars and saturated fats, can have a negative impact on the brain.

The following are some of the nutrients in food that play a role in maintaining mental health and preventing depression:

Vitamin B12 is known to reduce inflammation in body tissues, including in the brain, and reduce the risk of dementia and depression. Foods that contain vitamin B12 include eggs, chicken, beef liver, and cereals that have been fortified with vitamin B12.

Deficiency of folic acid or vitamin B9 is associated with poor mood. Therefore, it is recommended that you eat several types of food sources of folic acid, such as green vegetables, citrus fruits, nuts, bread, pasta, rice, and cereals.

Omega-3 fatty acids contained in fish, such as salmon and mackerel, play a role in maintaining brain function. In addition, these nutrients can also help prevent inflammation, and affect the delivery of the hormones serotonin and dopamine in the body.

Zinc (zinc) can help strengthen the body's response to stress and reduce depression. Zinc is found in many seafood, such as shellfish, lobster, and crab. In addition, zinc is also contained in chicken, beef, red beans, and almonds.

Fermented foods and drinks, such as yogurt, kefir, and kimchi, are believed to relieve depression, stress, and anxiety, due to the good bacteria they contain.

Various studies show that magnesium deficiency can increase a person's risk of depression and anxiety disorders. Therefore, magnesium can be consumed as a food ingredient or supplement that can prevent and relieve depression.

This mineral is found naturally in vegetables, fish, milk, and nuts such as soybeans, kidney beans, and almonds.

Vitamin D is known to strengthen bones and teeth as well as the immune system. In addition, vitamin D is also known to play a role in preventing and relieving depression.

These nutrients can be obtained naturally from sunlight or certain foods, such as fish, mushrooms, milk, eggs, soybeans, beef liver, and cheese. Apart from food and sunlight, vitamin D can also be obtained through supplements.

In addition to some of the nutrients above, consumption of foods that are high in antioxidants is also known to be good for maintaining brain health and reducing the risk of depression.

However, keep in mind that the consumption of foods to prevent depression does not mean that it can replace the treatment measures that should be given by doctors to treat depression.

If you often experience severe stress or experience symptoms of depression, especially if you have the idea of ​​ending your life, don't hesitate to consult a doctor or psychologist to get the right treatment.