Nutrients and mental health: what the science says -Psychotherapy | Online ®

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Nutrients and mental health: what the science says

The relationship between nutrition and mental health is a topic that is increasingly attracting the attention of specialists. Research shows that nutrients play a key role in the proper functioning of the brain and can affect our emotional state, cognitive abilities and resistance to stress.

Essential nutrients important for mental health

1. Omega-3 fatty acids

These essential fats, found in oily fish (salmon, mackerel, sardines), walnuts and flaxseed, are essential for brain function. They support the development of nerve cells and are associated with a reduced risk of depression and anxiety.

2. Vitamins of group B

Vitamins B6, B9 (folic acid) and B12 play an important role in the production of neurotransmitters such as serotonin and dopamine, which regulate mood. Deficiency of these vitamins is often associated with depression and fatigue.

3. Magnesium

Magnesium is a mineral that affects relaxation and resistance to stress. Rich sources of magnesium are dark green leafy vegetables, nuts, seeds and whole grains.

4. Antioxidants

Foods rich in antioxidants such as vitamin C, vitamin E and beta-carotene help protect the brain from oxidative stress. Blueberries, citrus fruits, nuts and dark green vegetables are excellent sources.

5. Tryptophan

This amino acid is necessary for the production of serotonin - the "hormone of happiness". Tryptophan is found in eggs, dairy products, turkey and bananas.

What should we avoid?

Excessive consumption of sugar, refined carbohydrates and trans fats can contribute to inflammatory processes in the body and negatively affect mental health. Diets rich in these components are often associated with an increased risk of depression and cognitive impairment.

Practical tips for improving mental health through nutrition

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1. Include a variety of colorful vegetables and fruits in your menu.

2. Avoid processed foods and aim for whole, unprocessed foods.

3. Increase your intake of omega-3 fatty acids through fish or supplements.

4. Consult a specialist if you suspect vitamin or mineral deficiencies.

Proper nutrition is not only a foundation for physical health, but also a powerful tool for maintaining mental well-being. With small changes in our daily diet, we can achieve a better balance between body and mind, which will make us more resilient to stress and happier in the long run. You can join our free PROGRAM - "Fruits and Vegetables" to achieve better results and detailed information!

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