Nutrition is an important part of our daily life and has a direct effect not only on our physical health but also on our psychology. The way we nourish our bodies affects the way our brains work and the way we perceive and deal with the world around us.
Many scientific studies have highlighted the link between diet and mental well-being. In particular, eating certain foods can help improve our psychology, while other foods can have a negative effect on our mood.
Starting with the positives, certain ingredients in our diet can promote the production of happy hormones, such as serotonin, which is associated with feelings of joy and well-being. The nutrients that can contribute to a better mental mood are the following:
- O3 Fatty Acids: ω3 fatty acids are nutrients that have been associated with improving mood and reducing stress. The main sources of ω3 are fatty fish such as salmon, sardines and tuna, as well as flaxseed and walnuts.
- Tryptophan: Tryptophan is an amino acid required for the synthesis of serotonin, a hormone associated with feelings of happiness and well-being. Sources of tryptophan are eggs, dairy, chicken and fish.
- Vitamin D: Vitamin D deficiency has been associated with depression and poor mental health. It is found in foods such as cod liver oil, salmon, liver, egg yolk and mushrooms.
- Antioxidants: Antioxidants help protect the brain from free radicals and have been linked to improved mental health. Foods rich in antioxidants are blueberries, walnuts, blueberries, strawberries, cocoa, broccoli, tomatoes, olive oil, etc.
- Minerals: Certain minerals such as magnesium and iron have been associated with mental health. Magnesium is found in foods such as nuts, legumes, fruits, vegetables, cocoa, while iron is found in foods such as red meat, liver, beans, dried fruit and spinach.
However, just as there are foods that promote a good psychological state, there are also some that can have a negative effect on our mood. Some of them are:
- High glycemic index carbohydrates: High glycemic index foods such as sugar, watermelon, pineapple, grains, white bread, etc. can cause feelings of hunger, irritability and bad mood after the initial increase in energy.
- Excessive alcohol consumption: Excessive alcohol consumption can negatively affect mood and psychological state, causing feelings of depression, anxiety and sleep disturbances.
- High consumption of saturated fat: High consumption of foods rich in saturated fat, such as red meat, full-fat dairy products, fast food and foods containing trans fats, such as pastries, fried foods, ready-made sauces, pre-fried foods , may increase the risk of depression and other psychological problems.
- Excessive caffeine consumption: Excessive caffeine consumption, such as that which comes from coffee, caffeinated soft drinks and energy drinks, can lead to insomnia, nervousness and increased anxiety levels.
In summary, diet plays an important role in our psychological state. Choosing healthy foods that promote the production of happy hormones and reduce stress can help maintain a positive and balanced state of mind. Accordingly, the limited consumption of foods that can negatively affect our mood can contribute to maintaining mental well-being. Therefore, a balanced and healthy diet is the key to maintaining a healthy and happy life.
