How does your nutrition affect your mental and emotional health?
There are many very important sayings that you must have heard during your life, such as:Tell me what you eat and I will tell you what you are.”You are what you eat.”
Which some people may think is a little exaggerated or may not pay any attention, but in fact you have to give it all the attention, and think a lot about it and what you eat daily or your diet if you follow a specific diet, or if you suffer from a certain psychological condition or disturbances that you do not know the cause of; This is because our bodies treat us just as we treat them; If you give your body its various nutritional needs, it will do its job to the fullest, and the opposite is also true, and every organ of the body needs certain elements or vitamins that are different from what the other organ needs.
Among this, we mention the mind in addition to the psychological state. You must have encountered a post on communication sites such as “Facebook” that talks about foods that cause happiness and treat sadness. .
The relationship of diet to mental health
There is a close relationship between our food and moods or mental illnesses that occur with us, such as anxiety, disorder, and depression. Some nutritional foods can be considered an antidote to these psychological conditions. On the contrary, there are some nutritional foods that cause disturbances and clear negative changes in mood.
The following are the most prominent nutrients and foods that affect mood
Carbohydrates contain a vital amino acid called tryptophan, which plays a major role in improving an individual’s mood. Because the increase in the level of tryptophan acid in the human brain causes an increase in serotonin, which we often hear about as improving the individual’s psyche.
Carbohydrates are found in many foods such as legumes such as chickpeas and beans, or in whole fruits of all kinds, or in vegetables, or grains such as lentils, for example.
2. Omega 3
Studies have found that omega-3 helps fight depression significantly because it is an anti-depressant; A test was conducted on patients with severe depression by giving them a dose of omega-3 polyunsaturated acids for a period of 12 weeks, and then it was found that their symptoms of depression decreased by 64%, and this is a high percentage that cannot be underestimated.
3. Vitamin D
Vitamin D also plays a major role in increasing the level of serotonin in the human brain, thus improving his mood, and its deficiency in the human body causes many psychological problems such as depression, which includes sleep, appetite and weight disorders, schizophrenia or seasonal affective disorder.
Vitamin D can be obtained from many foods such as salmon, tuna, eggs, fresh milk, butter, dark chocolate, mushrooms, and oranges. In addition to food, exposure to sunlight should be at least 15 minutes a day; This is because it is the main source of vitamin D.
4. Vitamin B
The deficiency in the level of vitamin B, especially vitamin B6 and vitamin B12, causes depression and anxiety as well, and eating foods containing them leads to a significant improvement for those suffering from these psychological disorders.
Vitamin B6 is found in many foods such as chicken, bananas, some seafood and green leafy vegetables such as lettuce, chard and spinach. Vitamin B12 is found in poultry, meat, legumes, liver and dairy products; Therefore, people who prefer a plant-based diet often need to take supplements that contain B vitamins.
Iron deficiency in the body also causes symptoms similar to those of depression, but iron deficiency is not as common in men as it is in women. Therefore, we note that most pregnant women take nutritional supplements that contain iron. The natural sources of iron are red meat, liver, poultry, fish, soybeans, peas, dark chocolate, spinach, raisins, figs, dates, and citrus fruits such as oranges and grapefruit, for example.
An insufficient level of the mineral selenium in the human body leads to a feeling of bad mood and negative thoughts, in addition to this, it contributes to depression. Therefore, it is necessary to eat foods rich in it such as chicken, fish, whole grains, white bread, oats, sunflower seeds, beef and nuts as well, and the most vulnerable people are those who are undergoing dialysis and people with AIDS.
This has a great role in changing the bad mood of a person, so that it is called the mineral of relaxation, and those who suffer from its deficiency are exposed to anxiety and depression as well. Magnesium can be obtained from several foods such as spinach, dark chocolate, bananas, almonds and oily fish as well.
Zinc plays a major role in promoting antidepressant medications, and it also reduces symptoms. There is a direct relationship between the level of zinc in the blood and improvement in depression, and then the high level of zinc indicates a response to the treatment given to depressed people. Among the natural sources of zinc are beef, crab, shellfish, chicken, milk and grains such as beans and chickpeas.