24 Exciting Ways to Eat Vegetables with Every Meal
This article was written by Nicholas Charles at Sprint Kitchen.
Life is full of ebbs and flows. The good, the bad and the ugly. For those of us who face depression from time to time, we do have the power to change how we feel. One study found that people with moderate to severe depression improved their symptoms just by switching to whole foods and eliminating junk from their diets. So changing your diet can be a great way to lift your spirits and boost your overall well being.
Today, I’ll show you 5 fruit and vegetable ingredients you can turn into juices or smoothies that’ll help you kick those blues to the curb. All you need is a juicer or a blender.
1. Leafy Greens
Leafy green vegetables such as spinach and kale contain large quantities of folate. Folate is just a B vitamin but various studies have shown that it may have an impact on depression. Scientists found that high blood levels of an amino acid called homocysteine are linked to depression and even Alzheimer’s. Folate and other B vitamins have the ability to break down this amino acid. So by including more leafy greens in your diet, you could improve symptoms of depression.
Eating spinach and kale with some salad dressing might be your best bet but if you absolutely dread leafy greens, juicing is a great way to incorporate them into a healthy lifestyle.
By juicing kale or spinach with green apples or pears you can mask the taste of the greens and get your daily intake of greens from just 1 cup of juice.
2. Oranges
Oranges contain citrus flavonoids. A flavanoid is a chemical compound found in fruit that gives the fruit its color. Flavanoids contain powerful antioxidants that may reduce symptoms of depression.
I’m sure you’ve heard people rave about antioxidants before. But you might be thinking, what exactly are antioxidants?Antioxidants fight against these substances called free radicals. Free radicals are always in our bodies but at different levels. For example, smokers could have higher levels of free radicals compared to non-smokers. Too many free radicals are associated with cell damage, which can cause things like cancer and accelerate aging. So it’s important to take in antioxidants and try to form good habits for both your mind and your body.
The simple act of drinking a glass of orange juice can help. Store-bought orange juice is ok but it’s heavily pasteurized and processed. You’re probably better off buying fresh oranges and juicing them with a citrus press or a masticating juicer.
3. Turmeric Root
Turmeric can help reduce chronic inflammation. Inflammation has the potential to worsen depression.
It’s difficult to consume turmeric by itself. Some people like to make turmeric teas or milks. You can also juice turmeric with vegetables and fruit as well put it in smoothies or cook with it.
4. Berries
Fruits like strawberries, blueberries, blackberries, and cranberries are all high in antioxidants and polyphenols. As we mentioned earlier antioxidants may reduce symptoms of depression.
Strawberries juice easily but blueberries or raspberries are often tricky. These fruits are on the softer side so a masticating style juicer will work better instead of a centrifugal juicer.
5. Avocados
Avocados contain good monosaturated fats and omega 3s. Omega 3 fatty acids have shown some promise in terms of managing symptoms of depression. One study found that they were more effective than placebo in both children and adults with bipolar depression.
Unfortunately, you can’t juice an avocado but you can blend it into a smoothie or eat it whole. Try to combine it with almond milk, bananas, and ice. It’s simple yet refreshing and tastes almost like ice cream.
Wrapping Things Up
The simple act of changing your diet and cutting out added sugars can have an impact on your overall mood. Depression is pretty complex and it’s different for everyone. However, forming good habits and leading a healthier lifestyle can help you gradually improve the way you feel.
Author bio: Nicholas Charles runs a blog called Sprint Kitchen. He is an experienced writer who focuses on inspiring others to lead a healthier lifestyle. He has extensive knowledge in areas of health, weight loss, natural remedies and juicing. You can follow Sprint Kitchen on Facebook, Twitter and Pinterest.
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