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Many of us have noticed that after a certain food our mood improves, and after another food we feel lethargic or irritable. Let’s understand how nutrition affects our mental health and how to maintain good mood and well-being with the right diet.
How food affects the brain and mood
Nutrients are the building blocks of the brain
Our brain, like the rest of our body, needs nutrients to function properly. Proteins, fats, carbohydrates, vitamins and minerals all play an important role in the functioning of the nervous system.
Neurotransmitters and nutrition
Neurotransmitters are chemical substances that transmit signals between nerve cells. Their synthesis depends largely on the intake of certain amino acids and vitamins from food. For example, serotonin, known as the “joy hormone,” is synthesized from the amino acid tryptophan, which we get from food.
Important nutrients for mental health
Omega-3 fatty acids
Omega-3’s are unsaturated fatty acids that are essential for brain health. They improve memory, concentration and may reduce the risk of depression. Omega-3s are found in fatty fish (salmon, mackerel), flaxseed and walnuts.
B vitamins
B vitamins (B6, B9 – folic acid, B12) are involved in the synthesis of neurotransmitters and energy. Their deficiency can lead to fatigue, irritability and depression. Sources of these vitamins include meat, fish, eggs, greens and whole grain products.
Tryptophan
Tryptophan is an essential amino acid necessary for the synthesis of serotonin. Bananas, turkey, cheese, nuts and seeds are rich in tryptophan.
Magnesium
Magnesium helps manage stress and improves sleep quality. It can be found in green leafy vegetables, nuts, legumes and whole grain products.
The gut and the brain: the relationship
The gut microbiota
Our gut is home to billions of beneficial bacteria that affect not only digestion but also mental health. A healthy microflora promotes the production of neurotransmitters and strengthens the immune system.
Probiotics and prebiotics
To maintain a healthy microflora, it is important to consume probiotics (beneficial bacteria) and prebiotics (food for these bacteria). Probiotics are found in yogurt, kefir, sauerkraut. Prebiotics are in garlic, onions, asparagus, and bananas.
Foods that affect mood
Useful products
- Fatty fish: a source of omega-3 and vitamin D.
- Whole grains: provide stable energy levels thanks to slow carbohydrates.
- Fruits and vegetables: rich in antioxidants that protect brain cells.
- Nuts and seeds: contain healthy fats and minerals.
Foods to avoid
- Sugar and sweets: cause spikes in blood glucose, which can lead to fatigue and irritability.
- Alcohol: negatively affects the nervous system and can worsen depression.
- Caffeine: in large amounts can increase anxiety and disrupt sleep.
- Ultra-processed foods: chips, fast food and other foods high in additives and low in nutritional value.
Tips for improving mental health through nutrition
Balanced diet
Try to make sure your daily diet includes a variety of foods from all food groups: proteins, fats, carbohydrates, vitamins and minerals.
Meal regularity
Do not skip meals. Eating regular meals helps keep blood sugar and energy levels stable.
Drink enough water
Dehydration can lead to impaired concentration and mood. It is recommended to drink about 1.5-2 liters of water per day.
Limit your intake of stimulants
Cut back on caffeine and alcohol, especially if you notice their negative effects on sleep and mood.
Conclusion
Our nutrition is directly linked to our mental health and mood. By including healthy foods in our diet and avoiding unhealthy ones, we can improve our well-being, energy and resilience to stress. Remember that a balanced diet is one of the key elements of a healthy lifestyle.
Frequently Asked Questions
Nutrition plays an important role in maintaining mental health, but for serious conditions such as depression, it is important to seek professional help. A proper diet can be part of a comprehensive approach to treatment.
Changes can show up in as little as a few weeks. It is important to be consistent and stick to a healthy diet on a regular basis.
If your diet is balanced, you are getting all the nutrients you need from food. However, if you have deficiencies or special needs, you may need to take supplements after consulting your doctor.
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