Food & Mood Relation
That food affects the health, the occurrence of diabetes, obesity, and malignancies, we already know. But the question is whether there is some connection between the food we eat and our mental health and mood. In the Middle Ages, there wasn’t a dilemma that such a connection existed and was quite sure that they mood depends on what they eat. Guardian recalls that, accordingly, when they felt depressed and sad, eats like quinces, and when they wanted to achieve erotic stimulation, they used to eat eggs, lumps or beef.
Fast Food Can Lead to Depression
Today, nutrition is different, so the studies that are now working on this topic show that young people, under 30, who often eat so-called fast food are prone to anxiety thoughts and depression. This is interpreted by the fact that this type of food contains a high level of saturated trans fat that can cause organism processes associated with the onset of anxiety and depression. The conclusions of the study headed by scientists from the University of Las Palmas de Gran Canaria and the University of Granada showed that users of fast food, opposed to those who eat little or none, are 51% more prone to develop depression. The more fast food you consume, the higher the risk of depression, describes the author of the study. The study demonstrates that those participants who consume the most fast food are more likely to be less active and have poor dietary rules, which include eating less fruit, nuts, fish, vegetables and olive oil.
In the age of 30, it turned out that consuming fewer carbs and more fruit reduces anxiety and depression. The explanation is that the fruit contains a high level of antioxidants that protect the brain, and as for the low level of carbohydrates, their role is still unclear, since they help to produce serotonin.
Which Food To Choose
The brain consumes about 20% of the total energy input. It requires all nutrients, just like your heart, lungs, muscles. Foods rich in calories, sugar, sodium and trans fatty acids (e.g., fried foods, margarine) is food that you need to avoid as it affects the brain and can lead to damage. Emphasis should be placed on the Mediterranean diet that is rich in fruits, vegetables, legumes, whole grains, fish and monounsaturated fatty acids such as olive oil. Research shows that it is this type of diet that protects the brain and the person who follows it has a lower risk of damage.
Whole cereals. The brain needs constant energy supply for its work, and for it it is glucose. Choose foods with a low glycemic index that slowly releases blood glucose. These are integral rice, and pasta and bread of integral flour.
Food that contains omega-3 fatty acids. These are essential for the brain’s work and can be found in fish. Bluefish contains a lot of omega-3 fatty acids, but you will find them in olive oil, nuts, buds, flax seeds. Intake of Omega-3 fatty acids is necessary for the preservation of cognitive functions.
Food that keeps the choline. Eggs, chickens, sea fish, liver and legumes such as lentils, salts, peas, soybeans contain choline, a compound that protects from memory loss and is associated with the improvement of other cognitive functions.
Foods rich in antioxidants. Due to high energy consumption, the brain is exposed to oxidation, i.e., the creation of chemical compounds (free radicals) that cause its damage. Antioxidants rich in tomatoes, blueberries, and broccoli play an essential role in alleviating these damage. Of course, we must not forget the rest of the fruit and vegetables that are also rich in antioxidants and foods such as black chocolate, green and yellow tea.