The relationship between diet and mental health

Jafra News – The psychological state is influenced by many factors, one of the most important of which is the diet we rely on throughout the day. The nature of the food we eat forms a large part of our psychological state. are some types of food that play a role in improving the psychological state, and another group has an opposite effect.

How does food affect the psychological state?

There is a great relationship between the brain and the stomach and what we eat throughout the day, there are a large number of neurotransmitters that continuously relay signals from the stomach to the brain, these signals stimulate different types of hormones that play a role in our psychological state such as serotonin The hormone dopamine.

serotonin hormone

Serotonin is one of the hormones that exposes the body to a decrease in body speed from normal speed, which can eventually lead to mental illness such as depression or anxiety. Serotonin is mainly produced by an amino acid, tryptophan. The body obtains this amino acid through various protein sources such as chicken, red meat and fish, providing a great link between the psychological state and the secretion of the hormone serotonin.

Naturally increase serotonin

As we mentioned, the serotonin hormone is produced by tryptophanic acid, so in order to increase it naturally, foods rich in this amino acid must be added, such as meat, chicken, eggs and dairy products. are some studies that have linked serotonin levels to exercise. These studies showed that serotonin is highest in athletes, especially with a healthy and balanced diet.

Foods that negatively affect your mental state

There is a group of foods, based on studies, that have been shown to have a negative impact on your psychological state, so it is always better to reduce their consumption or avoid them completely and replace them with healthy foods.

1- white sugar

White sugar is one of the worst foods that negatively affect your psychological state according to studies, although any type of food made from white sugar significantly increases dopamine (the happiness hormone) but it is temporary and fast, although it does increase dopamine Dramatic Also, quickly, the levels return to their normal level and may decrease at the same rate which can cause you a bad psychological state.

2- Coffee and tea

Consuming a little coffee and tea throughout the day can be beneficial, but as with anything good, overdoing it leads to serious downsides. As with the caffeine in coffee and tea, excessive caffeine consumption increases blood pressure and affects the nervous and psychological systems. status. , it is preferable to limit the consumption of caffeinated drinks such as tea, coffee and soft drinks.

3- Saturated and trans fats

Most healthy diets always recommend avoiding saturated and trans fats, which have dangerous effects on health in the future. Saturated and trans fats are present in most processed foods such as potato chips and hydrogenated oils.

The best foods to improve mental status

Fortunately, in addition to foods that have a negative effect on your mental state, there are a large number of healthy alternatives that have the ability to significantly improve your mental and physical state.

1- Foods rich in healthy fats (nuts, seafood, natural oils)

One of the best foods to add to your diet are sources of healthy fats, which are the perfect alternative to sources of harmful saturated fats. There are a large number of healthy fat sources such as all kinds of nuts and some fruits such as avocados, along with seafood, as well as natural oils.

2- Yogurt

The method of preparing yogurt is based on fermentation. This method of making yogurt makes it a rich source of beneficial bacteria for the gut, which in turn improves the work cycle of happiness hormones associated with neurotransmitters in the brain, such as serotonin. .

3- Leafy green vegetables and fruits

Fruits and vegetables are among the highest foods that provide the body with most of its needs for vitamins and minerals, of which there is an important and ideal role in improving the psychological state, such as magnesium, vitamin C, folic acid and the vitamin B group, in addition to the value of fiber.

4- Whole grains and legumes

One of the best sources of carbohydrates to rely on are the slow-absorbing carbohydrate sources found in whole grains such as oats, quinoa, and whole wheat bread, as well as legumes such as lentils, beans, and lupine, all of which are rich sources of vitamins, minerals, fiber and protein needed to improve mental state and provide the body with energy.