The first commandment to be learned in the nutrition bible is, without a doubt, that We are what we eat. In fact, the connection between our brain and our body is the most important tandem of our survival, and also of our mood. All this is influenced by an agent that takes on more importance and weight in our well-being every day, the microbiome. of this community of microorganisms, the good and the bad, which coexist in our body, depend largely on how we manage certain emotions. Thus, our diet and the foods we include in it influence the reproduction of allied intestinal bacteria or enemies. According to several studies, those with lower levels of healthy gut bacteria are more prone to anxiety and different depressive disorders. In this sense, you should know that happiness, sadness or stress have their own flavors. We detail the food which are very useful tools for fight negative emotions and enhance the effect of those that produce well-being.
Foods to Fight Sadness and Reduce Anxiety
It is important to note that a good diet is part of a treatment for depression. Indeed, nutrition plays a fundamental role in improving the physical and mental state of the patient, especially in those with certain nutritional deficiencies. These foods have already been called essential nutrients for the brain (NEC). These are the essentials.
- Chicken and beef. Meats in general are a source of vitamin B12, a vitamin whose deficiency has been linked to depression. Meats of turkey and chicken They are very rich in tryptophan, an amino acid that regulates the production of feeling of serotonin boost of welfare.
- Green leafy vegetables. Green leafy vegetables like spinach, Swiss chard or cruciferous vegetables like broccoli, cauliflower provide a high amount of folic acid and vitamin E, which greatly reduces the feeling of lack of energy and depression . Similarly, spinach contains GABA, a component that controls the central nervous system and helps reduce anxiety and stress.
- Fruits: Fruits contain substances that inhibit the production of the MAO enzyme, levels of which are often elevated in people with depression. The most related to these benefits are purple fruits like blueberries, eggplant, blackberries, radishes, cherries. They contain anthocyanins, substances that function as antioxidants in the brain. Bananas are also popular for their high tryptophan content and oranges for vitamin C, which slows down levels of the stress hormone cortisol.
- Legumes and cereals. They are an excellent source of slow-absorbing carbs that help break down tryptophan and convert it to serotonin. In addition, they provide B vitamins linked to the proper functioning of the nervous system.
- Dried fruits. Most have a high tryptophan content, especially walnuts, peanuts or pistachios. Additionally, cashews – due to their magnesium content, known as the anti-stress mineral – help reduce fatigue and depression.
- Blue fish. It is rich in omega 3, essential for the proper functioning of the nervous system.
- Chocolate. It enhances the production of hormones that reduce stress, stimulate the central nervous system and produce a feeling of pleasure. It must have a high percentage of cocoa, 70% or more.
- Groats. Rich in tryptophan, it causes a feeling of well-being and takes care of the nervous system. It also maintains blood glucose levels because it is a carbohydrate, which prevents emotional spikes.
- Coffee. Caffeine has psychostimulant effects and increases the level of physical and mental activity, intensifying the feeling of well-being. Also, its natural antioxidant properties can act as an anti-inflammatory in the affected parts of the brain. Of course, drinking too much can have the opposite effect.
- Green tea It has antidepressant properties thanks to an essential amino acid called theanine, whose relaxing action reduces stress and prevents depression.
- Kefir and yogurt. Probiotics provide beneficial bacteria that regulate intestinal flora. In fact, some of these bacteria work like psychiatric drugs to relieve symptoms of depression.
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