On this occasion, we share with you the foods that are good for mental health as we examine the studies that claim that there is a link between nutrition, depression and anxiety.
Nutrition: Which foods give happiness?
Nutritionists and dietitians have long argued that there is a link between diet and mood, and this research area is rapidly growing. Come on, grab some snacks and turn your attention here to learn about the foods that will make you happy.
IS THERE A LINK BETWEEN NUTRITION AND MENTAL HEALTH?
The World Health Organization estimates that about 300 million people suffer from some form of depression. “However, many studies show a strong link between nutrition and mental health,” says health change expert Heather McKee.
This year, researchers at the University of Sienna in Italy examined the vitamin D levels of patients receiving psychiatric treatment in 2017. After long-term examinations, 94 percent of the patients were found to have below average vitamin D levels, and it was concluded that “vitamin D supplements, amongst many other benefits, are effective in treating ailments such as depression.”
At the same time, a study conducted by the University of Manchester in 2019 pointed out that a diet program that reduces fat consumption, helps with weight loss and is high in nutrients also has positive effects on mental health against depressive symptoms. An effective result can be achieved with simple changes in your daily life: “While limiting the consumption of refined sugar with fast food, make sure that your meals are high in nutrients, fiber and vegetables. you can avoid its negative effects. ”
HOW DOES THE INTESTINAL HEALTH AFFECT YOUR MENTAL STATE?
The gut is often described as the second brain. When examining the link between the brain and the gut, we should know that about 90 percent of the serotonin receptors are found in the gut. Like increasing the consumption of probiotics or prebiotics… ”
Studies in this area continue rapidly in many different countries. In a 2017 study conducted on mice at the University of Virginia, consuming yogurt types containing Lactobacillus probiotics appears to increase the rate of metabolite (kynurenic acid) in the blood, which reduces inflammation and improves mood.
“Wouldn’t it be amazing if we could treat our mental and physical health by simply changing the bacteria you consume?”
Northeastern University in Boston is currently researching a neurotransmitter bacteria that allows brain cells to communicate with each other. Also known as gamma-aminobutyric acid (GABA), this bacterium helps prevent overstimulation of the brain by interfering with the signals transmitted by the nerves and helps calm you. When this system is not functioning in its normal order, the person may show symptoms such as insomnia, anxiety or depression. While significant research in recent years relates the gut microbiome to various aspects of our health, Managing or manipulating bacteria in the gut to improve mental health is still quite innovative.
This is a whole new world we are exploring. We learn new things about ourselves every day, and in line with this information, our brain is no longer a magical organ that works by isolating itself from other organs. On the contrary, it shows that it has an effect on our existence with its many different faces, and microbes are a part of it.
Which foods are good for our spirit?
Probiotics and prebiotics
After evaluating your daily nutrition program, it is useful to add probiotic or prebiotic containing foods to this program according to your needs. For example, fermented foods like miso, kimchi, and sauerkraut are known to be powerful probiotics. In addition, increasing the consumption of inulin (prebiotics) that help feed bacteria such as artichokes, chicory, lentils, broccoli and garlic is very beneficial.
Tryptophan
Tryptophan-rich foods such as salmon, spinach, seeds, chicken, almonds, walnuts, kefir, pineapple and oats help increase your serotonin (happiness hormone) levels.
Selenium
Stating that selenium deficiency in the body causes depression and mood changes, it is beneficial to consume three Brazil nuts a day.
Vitamin B
The decrease in vitamin B in the body, which causes the immune system and white functions to work properly, causes many ailments, especially forgetfulness, fatigue, weakness, and attention deficit. Therefore, you should regularly consume foods high in B vitamins such as fish, green leafy plants, oysters, mussels and legumes.
Vitamin D
As we mentioned at the beginning of the article, studies show that vitamin D supplements are very useful in the treatment of depression. You can get this vitamin, also known as the sunshine vitamin, from egg yolks, mushrooms, oily fish types, soy, carrots and broccoli.
Useful oils
We know that many vegetable oils cause inflammation in the body, but that does not mean that all types of oils are harmful. Olive oil, avocados and oily fish with anti-inflammatory oils help improve your mood.
And finally water
The first requirement for a healthy life is to consume an average of eight glasses of water a day. “Being dehydrated even 5 percent causes distraction and lowers your mood. Drinking plenty of water is very important for you to feel happy.
“Changes in your diet are not enough alone to treat ailments such as depression and anxiety. If you are worried about your mood, don’t hesitate to seek help from the expert. “
