diet for mood

What a person eats affects our body in one way or another, including the brain. Not only physical but also mental health depends on nutrition. Poor nutrition increases the likelihood of any disease that you are prone to.

Regarding anxiety and depression, it can be noted that poor nutrition leads to poor brain function and

What foods will help protect you from a bad mood

A growing body of research shows that a healthy diet can help prevent anxiety and depression, and reverse the damaging effects of mental illness on the body.

In a five-year study conducted in Spain, experts observed the lives and eating habits of 10,000 people. As it turned out, people who adhered to the Mediterranean diet were 50% less prone to depression or anxiety. The study found that fruits, beans, and olive oil had the most favorable effect on mood.

Other studies related to the effects of the Mediterranean diet have also shown that the endothelial lining (the inner lining of the blood vessels) in people on this diet was healthier and, accordingly, reduced the risk of cardiovascular disease.

Furthermore, further research has shown that the Mediterranean diet increases the levels of brain-derived neurotrophic factor – an essential protein produced by the nervous system that is essential for the growth, repair, and survival of healthy cells in the brain and nervous system. Reduced levels of this protein are associated with depression, as well as all forms of cognitive impairment, including Alzheimer's disease.

The senior author of this study, Dr. Miguel Angel Martínez-González, explains the benefits of the Mediterranean diet as follows:
"Our neuronal membranes are made of fat, so the quality of the fat we eat clearly affects the quality of the neuronal membranes, and the synthesis of neurotransmitters depends on vitamins consumed."

Mediterranean diet menu will get you out of a bad mood

• high in monounsaturated fats and low in saturated fats; 
• more legumes; 
• a lot of fish; 
• lots of whole grain cereals and breads; 
• lots of fruits and nuts; 
• high consumption of vegetables; 
• moderate drinking; 
• moderate consumption of milk and dairy products; 
• small amount of meat and meat products.

In a 2012 study, scientists examined in detail the foods and nutrients consumed by people with documented mood disorders. The researchers analyzed the amount of fats, carbohydrates, proteins, vitamins and minerals consumed by the participants. The specialists performed a general assessment of the functional status using the appropriate scale, as well as the Hamilton scale for assessing depression and the Young scale for assessing mania.

This assessment found a significant relationship between the degree of impairment and the intake of calories, carbohydrates, fiber and fat, as well as linoleic acid, riboflavin, niacin, folic acid, vitamins B6 and B12, pantothenic acid, calcium, phosphorus, potassium, iron, magnesium and zinc.

Research has shown that increased mental function is associated with high nutrient intake.

In view of the above facts, we can safely say that the Mediterranean diet is good not only for physical but also for mental health, so it can be called a diet for mood. It is also considered "universal", as it is useful for many people with various diseases.

And to consolidate the effect of the diet during the day, be sure to perform the following body exercises: