Have you heard the saying about eating bananas to resist depression? In addition to bananas, eating vegetables or fruits that contain vitamin B-6, tryptophan and omega-3 can help stabilize mood.
Boston, MA (Merxwire) – In addition to affecting your physical state, what you eat may also affect your mood.
Mind-body medicine specialist Eva Selhub, MD, proposed Nutritional psychiatry: Your brain on food to express a link between diet and the risk of depression. Eva Selhub, MD, regards food as the supply fuel of the brain. All the components in the fuel are different. Therefore, what you eat directly affects the structure and function of the brain and ultimately affects human emotions.
The Psychiatry Research Dietary patterns and depression risk: A meta-analysis also shows associations between dietary patterns and depression risk. The study obtained concluded:
“A dietary pattern characterized by a high intake of fruit, vegetables, whole grain, fish, olive oil, low-fat dairy and antioxidants and low intakes of animal foods was apparently associated with a decreased risk of depression. A dietary pattern characterized by high consumption of red and/or processed meat, refined grains, sweets, high-fat dairy products, butter, potatoes and high-fat gravy, and low intakes of fruits and vegetables is associated with an increased risk of depression.”
Why eat bananas?
Modern people are under a lot of work pressure and are prone to negative emotions, especially in the autumn and winter seasons. The two key ingredients in bananas are vitamin B-6 and tryptophan. They can alleviate symptoms of depression and together form dynamic brain chemicals, which can bring you a lot of positive resonance.
Tryptophan? Studies have shown that tryptophan can slow down negative emotions and help sleep. If you have not relaxed after eating bananas, it is recommended to drink another glass of milk to help turn your mood in a positive direction.
The essential amino acids that cannot be synthesized by the human body must be extracted from food. Tryptophan will first be converted into the neurotransmitter serotonin and then into melatonin. Vitamin B-6 is needed as a coenzyme during the conversion process to successfully synthesize the sleeping hormone melatonin. The banana contains vitamin B-6 and tryptophan, so it is a food that helps stabilize mood.
Eggs are one of the best sources of protein, and egg yolks are an important source of vitamin D. Complete protein means that it contains essential amino acids necessary for human growth and development.
● Fatty fish
Fatty fish, such as salmon, mackerel, sardines, trout, and herring, are rich in omega-3. Omega-3 is a fatty acid, which is closely related to cognitive function and mental health.
Yogurt contains healthful bacteria, Lactobacillus and Bifidobacteria. According to some studies, chronic inflammation may be part of the cause of anxiety, stress, and depression. At the same time, yogurt and other dairy products may have anti-inflammatory effects on the body.