A correct diet, based on the Mediterranean Diet, could play a fundamental role in the prevention and maintenance of our mental health. Fruits, vegetables, legumes, seeds, whole grains, nuts, bluefish, quality fats and as a source of hydration the water in the first place and the occasional infusion or cup of coffee without added sugars. These foods of the Mediterranean Diet protect not only cardiovascular diseases, cancer or other diseases, they also help keep our neurons in good condition.Conversely, the consumption of trans fatty acids, fast food that displaces the intake of other more nutritious foods, restrictive diets (miracle diets) or industrial bakery products is associated with an increased risk of mental illness or low alcohol levels. cheer up.
IMPROVING EDUCATION IN FOOD HABITS IS THE KEY TO AVOID MENTAL DISEASES, PREVENTING IS THE BEST TREATMENT.In the following list you can see more details about the most suitable food:Make a sufficient intake of omega 3 fatty acids present in fish oils, wheat germ, nuts, and seeds.Group B vitamins. Chorine helps especially the transmission of nerve impulses that strengthen memory. Sources: brewer’s yeast, soy lecithin, wheat germ, green leafy vegetables, seeds, nuts, garlic, bananas, legumes, egg yolks, liver, fish, and seafood.Antioxidants, which are defense substances against oxidative stress.
Vitamin C, its lack translates into a feeling of fatigue and is essential for the absorption of iron; Sources: citrus, peppers, kiwis, papaya, and tomatoes. Vitamin E, present in vegetable fat: oils, seeds, nuts or avocado.Amino acids. “Tryptophan” is an important amino acid to make the neurotransmitter serotonin in the brain. Low levels of serotonin are associated with the causes of depression. Reduces anxiety, tension, and acts as an antidepressant. It is found naturally in protein-rich foods: cottage cheese, milk, meat, fish, eggs, legumes, bananas, nuts, and dates. “Phenylalanine” is another essential amino acid that acts as a neurotransmitter.
It is transformed by the body into norepinephrine and dopamine, two neurotransmitters that favor activity and vitality, it has antidepressant action, improves memory and mental activity. Phenylalanine is present in soy and its derivatives, cottage cheese, milk powder, almonds, peanuts, and seeds.Endorphins and serotonin are substances that generate a sense of happiness and well-being, act as analgesics and induce restful sleep in a natural way. They are released doing sports and pleasurable activities.
Carbohydrates They break down into sugar that the brain uses to function. Tryptophan is only absorbed by the brain in the presence of carbohydrates. A high blood sugar level stimulates the production of insulin, and insulin, in turn, makes the neurons receptive to tryptophan, from which the brain creates serotonin. But eating refined and excess sugars causes peaks and drops in blood sugar levels that are not recommended. When we are in a mental state of frustration or anxiety we start to take a stimulant food rich in simple carbohydrates, thus satisfying the need to clear the bloodstream and make our brain receptive to the absorption of tryptophan to create serotonin, in some way it can resemble the effect of a drug.
In the short term, a state of mind can determine a meal, but if we do not want to increase the weight and/or generate a vicious circle around the refined sugars, we must choose the carbohydrates from cereals or whole grains, fruits, and vegetables, to So keep blood sugar levels constant and get away from a critical state of anxiety or weakness.Magnesium. It is an essential mineral to moderate nervous and muscular excitability. Sources: chocolate, oats, whole grains, seafood, nuts and dried figs.
Zinc. It has a high concentration in the brain. It is thought to modulate synaptic transmission and act as a neurotransmitter. Sources: meats, legumes, and milk.Iron. A deficit causes anemia and lack of mood. We find it in: legumes, meat, mussels, seeds or nuts.
Calcium. To balance the mood is the daily dose of calcium. A lack causes fatigue and excitability.
We add it to our diet through dairy products, fortified vegetable drinks, almonds, seeds or figs.Selenium. It is thought that plays an important role in brain function and metabolism, is a good mood modulator. Whole grains, nuts, vegetables, fish, and dairy are the source of this mineral.