More and more studies have found that a nutritious diet is not only good for the body but also good for the brain. As a result, [nutritional psychiatry] was born.
Every year, nearly a quarter of Americans suffer from some type of mental illness. By 2020, depression will be the second-largest disease after heart disease, not just for adults, says the Centers for Disease Control and Prevention. Half of chronic mental illness starts at the age of 14. Today, more than 17 million children in the United States suffer from mental illness.
The concept of progressive development
Some studies have explored the relationship between diet quality and common mental disorders, including depression and anxiety in adults and children.
The President of the Psychiatric Association of the International Nutritional Society said: A large recent sample of data suggests that diet is equally important for mental and physical health. Healthy diet protects physical and mental health, while unhealthy diet is a risk factor for depression and anxiety. Food allergies may also play an important role in schizophrenia and bipolar disorder.
But almost all the studies on eating habits and mental health have focused more attention on depression and anxiety. Experiments are under way and there is no direct evidence that diet can improve depression or other mental diseases.
Experts warn that although diet can be part of the treatment plan, it should not be an alternative to drugs and other treatments.
As far as we know, the role of diet in mental health may include affecting the function of the immune system, the function of genes, and the way the body fights stress.
Effects of Three Diets on Mental Health
1. Good nutrition is crucial to brain development.
Some preventive medicine experts said: [It is no exaggeration to say that eating what determines what kind of people we become. When the food we eat is really rich in nutrition, it can become the cornerstone of human body formation, the enzymes in our body, brain tissue, and neurotransmitters that transmit information and signals in different parts of the brain and body.]
2. Good nutrition enables the brain to enter the growth mode.
Some nutritional and dietary patterns are related to changes in brain proteins, which help to improve the connection between brain cells. Diets rich in nutrients such as Omega-3 fatty acids and zinc can increase the content of these proteins.
3. Good Nutrition Fills Intestinal Tract with Probiotics
This is also good for the brain. Hundreds of millions of beneficial bacteria live in the intestinal tract. They can resist harmful bacteria and limit their immune system, which also means that they can help inhibit inflammatory reactions in the body.
Foods containing probiotic flora can help maintain a healthy intestinal environment, or intestinal [ecological zone].
Is your diet good for brain health?
A diet that nourishes the brain needs to limit processed foods that are high in sugar and fat and choose mainly vegetable foods, such as fresh fruits, vegetables and coarse grains. For your health, you can also replace butter with olive oil. The key is to choose foods that are rich in nutrition and low in calories as much as possible.
Nutritional ingredients that can effectively treat and prevent mental diseases include:
People with low levels of vitamin B12 are more likely to suffer from brain inflammation, depression and dementia. Folic acid deficiency has also been thought to be associated with depression.
Iron Low iron content in blood (iron deficiency anemia) is related to depression.
Omega-3, a healthy fatty acid, can improve thinking and memory and may also help improve mood.
Zinc and zinc help the body to resist pressure. Low zinc content in the body can lead to depression. The food with extremely high zinc content is oysters.
In addition, Fermented foods, Such as yogurt, kimchi, kimchi and yogurt, Both are rich in active media, which can provide intestinal probiotics and help relieve anxiety, stress and depression. Fat-rich fish, such as salmon and mackerel, can provide Omega-3 fatty acids, vitamin B12, zinc, selenium and other nutrients beneficial to the brain. Dark chocolate is rich in antioxidants, which can increase brain blood flow and help improve mood and memory.
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