We all know the effect of food on our physical health, but have you ever thought that food can also have an effect on our psychology? Studies on nutrition and psychology in recent years have found that people who make healthier food choices and especially those who have a Mediterranean diet are less likely to experience depression. In recent studies, it has been found that food choices can cause not only depression but also other psychological problems and that some psychological disorders can contribute to the treatment process with proper nutrition. Significant improvements were observed in the symptoms of patients with gluten-free and casein-free diet in autism and with the ketogenic diet in schizophrenia.
If what we eat directly affects our psychology, then how should we eat? The answer is simple; As we all know, eating a balanced and regular diet.
CARBOHYDRATE, PROTEIN, FAT
Choosing meals that are low in refined carbohydrates and rich in protein and colors affect both our psychology and our body. it will be good. Complex carbohydrates increase serotonin, which plays a role in our well-being; protein consumption increases dopamine and norepinephrine levels, which play a role in motivation and concentration; It is known through studies that vegetables and fruits increase happiness.
In other studies, it has been observed that consumption of complex carbohydrates reduces the risk of depression by up to 35%. In addition, it has been seen that consuming more fruits and vegetables for 2 weeks increases vitality and mental health. can lead to a negative impact on our psychology at the same time. We can see some examples in the table below.
The effect of deficient vitamin/mineral on mood Nutrition sources
Iron Weakness, fatigue, constant lethargy Red meat, chicken, liver, fish, eggs, dry legumes, dark green leafy vegetables (tea should be drunk at least 45 minutes after meals, eating a food containing vitamin c together with iron-containing foods increases iron absorption)
B1 (thiamine), B3 ( niacin), B12 (cobalamin) Fatigue, depressed and irritable mood Meat, milk and dairy products, eggs
Folate/ folic acid (B9) Increased susceptibility to depression Liver, dark green leafy vegetables, dried legumes, dried Nuts, citrus fruits
Selenium Feeling depressed and increase in negative mood Brazil nut, meat, chicken, fish, whole grains, legumes, sunflower seeds, mushrooms, eggs
Vitamin D Fatty fish, eggs, milk and dairy products, especially sunlight
OMEGA 3
It has an important effect on brain development and functionality. The deficiency of omega 3, which has a role in it, can lead to some mental health problems, especially depression. Studies have revealed that depressed individuals have a high level of food-induced inflammation. The anti-inflammatory effect of omega 3 is thought to reduce the risk of depression in individuals. The most important omega 3 sources are; It can be listed as walnuts, flax seeds, chia seeds, salmon, mackerel and soybeans.
TRIPTOPHAN
Serotonin, known as the happiness hormone, is mostly produced in our body by the digestive system. It is a manufactured item. Serotonin; It gives a feeling of happiness, vitality and vitality, and its deficiency is associated with some psychological disorders. Serotonin is produced in the body from the essential amino acid tryptophan. We need to get the tryptophan that our body needs from food. Foods rich in tryptophan; salmon, pineapple, poultry, eggs, spinach, milk and dairy products, soy products, nuts and chocolate. Including these foods in our diet will have a positive effect on our sleep pattern, as serotonin increases, that is, we feel good, and even tryptophan is transformed into the hormone melatonin. At the same time, exercise, sunlight, and a healthy microbiota are other ways to increase serotonin.
INFECTIONAL MICROBIOTA
A crowd of millions of microorganisms that live with us in our body. and this is called the microbiota. Microbiota digestion of food, support of the immune system, production of some vitamins, intestinal health, inflammation It plays an important role in the fulfillment of many different bodily functions such as preventing diabetes, maintaining ideal body weight, and brain activities.
Have you ever heard that almost 90% of the serotonin hormone is stored in our intestines? Many researchers; He determined that one of the causes of disorders such as panic attacks, depression, anxiety disorder and schizophrenia may be an imbalance in the intestines. At this point, the role of food is great. For example, reducing sugar consumption, eating a diet rich in prebiotics and probiotics, and increasing fiber consumption (in general, a healthy diet) are important points that we should pay attention to for our intestinal health. Recent studies prove the truth of Hippocrates, who is considered the father of modern medicine, to say “all diseases begin in the gut” 2000 years ago. Therefore, our gut health is another issue that should be given importance as it directly affects our physical and mental health.
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