Depression is a state of decreased mood and distaste for activity that can influence a person’s cognition, actions, emotions, and sense of well-being. While a depressive mood is a manifestation of mental illness, such as major depressive disorder, it can also be a normal reaction to life events like grief and mourning, symptoms of a disorder, or side effects of medications and other medical interventions.

According to National Institute of Mental Heaalth (NIMH), depression stands as one of the most common mental disorders in the United States and present studies suggest that the condition results from a blend of biological, environmental, genetic, and psychological factors.

Depression presents several symptoms. These include trouble in concentrating, recalling details, and making decisions; fatigue and lack of energy; sense of guilt, worthlessness, and helplessness; feelings of hopelessness and pessimism; insomnia, excessive sleeping, and early-morning wakefulness; restlessness and irritability; loss of interest in activities and hobbies; loss of appetite or over eating; persistent pain; persistent sadness, anxiety, and empty feelings; and thoughts of suicide or suicide attempts.

Nutrition plays a role in depression management as it contributes to the proper functioning of the neurochemicals that affect one’s mood and feelings. In line with this, the following are some meal recipes one can prepare.

Pan Seared Salmon

Food selections that are rich in omega-3 are the best natural antidepressants, according to Reader’s Digest. These include vegetable oil, soy products, walnuts, and fish like salmon, tuna, and trout. This recipe makes use of salmon and the ingredients include four six-ounce fillets of salmon, two tablespoons of olive oil, two tablespoons capers, one-eight teaspoon of salt, one-eight teaspoon of ground black pepper, and four slices lemon, according to All Recipes.

To prepare the dish, a large skillet is preheat over medium heat for three minutes. Then, the salmon is coated with olive oil and is placed in the skillet. Next, the heat is increased to high and the fish is cooked for three minutes. After that, it is sprinkled with salt, pepper, and capers. Once done, the salmon is turned over and is cooked for five minutes or until browned. The fish is cooked when it flakes easily using a fork. When cooked, the salmon is transferred to individual plates and is garnished with lemon slices.

Egg Omelette

Egg is another food selection for depression. According to Caring, eggs contain vitamin B and protein, which help reduce the intensity of the depression symptoms. In addition, B vitamins promote the function of the nervous system, which includes the proper transmission of signals to the brain.

As per Jamie Oliver, omelettes are easy to prepare and are truly satisfying. One would just need two large eggs, small knob butter, small handful of Cheddar cheese (grated), salt, and pepper. To prepare, the eggs are cracked into a mixing bowl with a pinch of salt and pepper. Then, they are beaten with a fork. Next, a small frying pan is set on a low heat and is allowed to get hot. A small knob of butter is added and once it melts and bubbles, the eggs are added and the pan is moved around to spread them evenly. After that, cheese is sprinkled when the omelette starts to cook and firm up, with a little raw egg on top. Once done, the edges of the omelette are eased with a spatula and then folded in half. It is removed from the pan when it begins to turn golden brown under and is transferred to a plate.

Overall, depression prevents a person from doing his activities of daily living. While medications can be taken to manage the condition, it is also important to seek medical advice from a doctor to work out the best treatment strategy.

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