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Mental health in summer: the foods you should definitely include in your diet

Mental health in summer: the foods you should definitely include in your diet

During the year, many people They wait and enjoy the arrival of the summer since it is perceived as a station that represents the happiness and happiness. For this reason, the welfare and the mental health play an important role, in addition feeding allows you to enjoy this time even more.

The best foods to improve mental health

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How food affects our happiness, well-being and mental health.

Fruits and vegetables

The relationship between the intake of fruit and vegetables and the mental health has been the subject of scientific studies which yielded promising results. A comprehensive analysis published in the journal “Nutrients” highlighted that including more fruits and vegetables in the diet, in particular berries, citrus and vegetables of green leavescould contribute to improving the mood and reduce the stress levels and symptoms of depression.

Despite the variations in the methodologies and populations studied, there is a general consensus on the mental benefits of these food. Therefore, consume at least five servings daily not only benefits the Physical Health but also the mental.

Besides, the World Health Organization (WHO) emphasized the importance of consuming at least 400 grams diaries of fruit and vegetables. This recommendation is not only intended to prevent chronic diseases but also guarantee a adequate intake of fiber in the diet, which can have positive impacts on general health of people.

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Citrus fruits could help improve mood and reduce stress levels and symptoms of depression.

Citrus fruits could help improve mood and reduce stress levels and symptoms of depression.

Freepik.

Eggs

A study published in BMC Psychiatry examined older adults in China and found that, after six years of follow-up, those who incorporated eggs in its diet showed a reduced risk of developing depressive symptoms compared to those who did not consume them.

On the other hand, research published in the “Journal of Nutritional Science” highlighted that consuming eggs moderately, specifically around one per weekcould be linked to a decrease in the memory loss In person older than 70 years for a period of three to four years.

According to University of Utah Healtheggs offer a series of benefits for the healthAs the muscle mass development and the bone health. Egg yolk is particularly rich in lutein, zeaxanthin and Vitamin Aessential nutrients for eye health and the prevention of diseases like senile blindness.

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Eggs.

Freepik.

Fish

The consumption of rich fish in Omega-3 fatty acids It is highly recommended by medical institutions such as Mayo Clinic due to its multiple benefits for the health. Specifically, fish like salmon, sardines, Atlantic mackerel, cod, herring and trout of lake are significant sources of omega-3. These fatty acids benefit the body in various ways, such as:

  • Reduction of triglycerides: Consuming omega-3s can help reduce elevated levels of triglycerides in the blood, which is beneficial for cardiovascular health.

  • Control of blood pressure: A slight decrease in blood pressure has been observed in individuals who regularly consume omega-3 fatty acids.

  • Clotting prevention: Omega-3s may help reduce blood’s tendency to clot, lowering the risk of serious cardiovascular events such as stroke and heart failure.

Additionally, research published in the “Journal of Personalized Medicine” has highlighted another potential benefit: when combined Omega-3 fatty acids concerts antidepressantsthere is a notable improvement in the symptoms of depression.

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Salmon.

Photo: Pixabay

Whole grains

The inclusion of cerealsespecially those integral As the brown rice and barleyin the daily diet provides multiple nutritional benefits, being the Dietary fiber one of the most prominent components.

A study published in “Frontiers in Psychiatry” showed interesting results in relation to fiber consumption and mental health. It was found that people who incorporated a greater amount of fiber into their diet had a reduced risk of anxiety and others serious problems mental health. Specifically, among women, high fiber consumption was correlated with decrease at risk of developing depressive symptoms.

Furthermore, another published study suggests that increasing the intake of whole grains can have a beneficial effect in the prevention and treatment of the depression. This reinforces the idea that food and nutrition play a crucial role in mental healthand that making healthy dietary choices can have positive impacts on psychological well-being.

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Cereals.

Pixabay

Other recommendations for mental health

According to the Mayo Clinic, the adequate hydration is essential as it facilitates the waste expulsion through the urine, sweat and fecesregulates the body temperatureprotects the joints and maintains the tissue integrity.

The World Health Organization (WHO) indicates what to do exercise on a regular basis is essential to promote the cardiovascular, physical and mental health. This habit exerts a preventive role and therapeutic in view of chronic diseases like the cardiacdetermined types of cancer and Mellitus diabetes.

Additionally, the exercise help to relieve he psychological stressdecreasing symptoms of depression and anxiety. Also power cognitive habilyties As the reasoninghe learning and the decision making.

Source: Ambito

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