It is known that nutritional psychiatry, which has begun to gain popularity recently, focuses on how the consumption of certain foods improves human mental health. In this regard, research has revealed that a variety of foods can help improve mood and cognition and reduce symptoms of depression and depression. anxiety, according to the American newspaper “Washington Post”.
“The anti-anxiety diet can be a very powerful tool for improving our mental health,” said Uma Naidu, director of nutritional psychiatry at Massachusetts General Hospital in the US.
“It’s one of the many ways we can help calm the mind,” he continued. Naidu pointed out that scientists have long known about the strong relationship between the gut and the brain, and some even refer to the gut as the “second brain.”
He noted that the vagus nerve, which begins in the brain and extends through the abdomen and intestines, helps explain why people often experience feelings of anxiety that lead to stomach upset and problems.
He also highlighted another connection between the gut and the brain, namely serotonin, an important neurotransmitter that influences mood and is produced primarily in the gut.
More recently, the gut-brain axis, the communication network between the central nervous system and the gut microbiome, has become a focal point for researchers studying the relationship between mental health and the microbiome.
The microbiome is a group of microbes, such as bacteria, fungi, viruses and their genes, that live naturally on our bodies and inside us, some of which are beneficial and some of which are pathogenic.
An imbalance in the gut microbiome has been linked to anxiety and depression, as the foods we eat can have a profound impact on our microbiome.
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Naidu believes that by making the right food choices and reducing harmful foods we can improve our mental health, which is why he recommends eating a diet rich in unprocessed fruits, vegetables, legumes and grains.
He advises people to avoid refined carbohydrates, such as refined wheat flour; foods high in added sugars and those prepared with artificial sweeteners; As well as avoiding unhealthy fats commonly found in packaged snacks and fried foods.
He also recommends following an anti-anxiety diet, eating certain foods to improve mental health and calm the mind, indicating 7 foods that contain great benefits in this sense, which are:
1- Dark chocolate
Naidoo recommends eating two squares of dark chocolate every two days, accompanied by slices of orange or mandarin.
Dark chocolate is rich in iron and polyphenols, compounds linked to numerous health benefits.
Studies have discovered a relationship between iron deficiency and anxiety, so cocoa improves mood, while citrus fruits, rich in vitamin C, help absorb iron.
The doctor emphasized the need to eat chocolate that contains 75% or more cocoa and without added sugars, to preserve its benefits.
2- Leafy vegetables
These leafy plants are rich in fiber, folic acid, iron and other micronutrients, as well as lutein, an antioxidant, which research has shown can reduce depression in mice.
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Naidoo recommends adding different types of colorful leafy greens to salads, in addition to steamed spinach.
3- Broccoli
It is one of the types of cruciferous vegetables, including cauliflower, kale, and kale, that make up an essential part of the anti-anxiety diet because they are rich in sulforaphane, a powerful chemical that “helps treat the inflammation we’re trying to fight”. defend yourself in the gut,” according to Naidu.
The specialist explained that cutting broccoli before cooking helps maintain sulforaphane levels within it, adding: “It should be left for 30-60 minutes after cutting and before placing in the fridge.
She added, “If you’re making broccoli for dinner, cut and clean it in the morning and leave it in a clean bag in the refrigerator until you use it later.”
4- Avocado
This fruit is rich in fiber, potassium, vitamin E and magnesium, deficiency of which has been linked to depression.
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Health studies confirm that the state of the “gut microbiome”, which helps digest the foods that people eat to provide energy to the body and absorb nutrients, is linked to the development of chronic and serious diseases, and therefore it is necessary to obtain healthy foods and a balanced diet, according to a report on the medical site “Health Central.”
There is some research to suggest that magnesium may improve the treatment of anxiety symptoms, although the scientific evidence is not strong in this regard.
“Although the results are somewhat mixed, given the importance of magnesium in many anxiety-related conditions, I highly recommend eating enough magnesium-rich foods,” Naidu said.
She recommends eating a quarter or half of a small avocado several times a week: “It’s an energy food because it gives you a lot for the small amount you need,” she says.
5- Green tea
Naidoo believes that drinking green tea throughout the day can have a calming effect, helping to achieve immediate relaxation.
The doctor said: “Green tea contains two types of very powerful antioxidants: EGCG [epigallocatechin Gallate] وL-theanine”.
“In a randomized, placebo-controlled trial, Japanese researchers found that L-theanine supplements reduced stress-related symptoms such as depression and anxiety,” he continued.
Because green tea also contains caffeine, which can increase anxiety if consumed in large quantities, Naidoo explained that keeping caffeine consumption to less than 400 milligrams per day is acceptable for people who suffer from anxiety.
An 8-ounce cup of green tea contains about 30-50 mg, so you are unlikely to exceed this limit unless you drink other caffeinated beverages.
Naidu advises: “Don’t drink it late at night, because if it starts affecting your sleep, that’s a problem too.”
6- Chia seeds or flaxseeds
Oily fish, chia seeds, flax seeds and walnuts are excellent sources of omega-3 (unbranched fatty acids), which are essential for brain health and development.
Although omega-3 supplements are popular, recent research suggests that marketers have overstated their benefits.
Naidu said many studies have shown that natural food sources of omega-3s yield better results. For those who eat fish, Naidoo recommends incorporating salmon into your diet.
As for those following a vegetarian diet, he suggests eating a quarter cup of seeds a day, adding them to salads and smoothies or mixing them with oatmeal.
7- Beans and lentils
It is a type of legume and is considered an excellent source of fiber and very important for gut health, as a cross-sectional study conducted in 2021 indicates that high-fiber diets are associated with lower levels of anxiety.
“Fiber is your friend because these foods are more complex carbohydrates, they break down very slowly in your body and don’t raise your blood sugar,” Naidu said.
He also explained that the nutritional differences between canned beans and dried beans are slight, adding, “Buy what works best for your costs and then add it to stews, soups and salads.”
2024-01-10 11:40:56
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