The fact that food affects the brain and mental health is an undeniable scientific fact. Every year, the American Psychiatric Association holds a conference called "Food and the brain". Scientists from different countries gather to discuss the latest research showing how nutrition determines a person's emotional state and cognitive abilities.
When we are sad and sad, one of our first reactions is to eat something delicious, right? This is one of the many proofs that food has a direct effect on our mood.
Recently, scientists conducted a study that compared the Mediterranean diet and the standard American diet, rich in saturated fats and simple carbohydrates. It turned out that people who followed the Mediterranean diet were less likely to develop depressive States. And about 30 % of those who eat fatty foods and eat a lot of sweets, just had signs of anxiety and depression.
All diets that are good for the brain and slow down degenerative processes are similar in that there are no simple sugars, which means there are no sharp jumps in insulin, no high glycemic load. Without getting much food, the gut microbiome changes completely – it begins to produce the right metabolic products, such as propionic acid and butyrates. These molecules protect the large intestine and inhibit inflammatory bacteria. But there is a big misconception that for a good microflora you need to drink kefir and eat dairy products. No. To propagate the correct microflora, you need to use vegetables – not basins, literally 500-600 grams per day. Also – whole, simple, non-ground, unprocessed products: a piece of meat, whole grains-oats, buckwheat, unpolished rice. However, you should not eat very crushed couscous or semolina – they contain too little nutrients. Also, you do not need to be afraid of legumes – they only need to be properly prepared and soaked for a long time. Legumes, like cereals, have a very useful shell full of fiber. These products also include berries – their skins are rich in bioflavonoids and prebiotic substances. When all these products are constantly present in the diet – whole grains, legumes, vegetables, berries, fatty fish, avocado, cold-pressed olive oil-it all have a very positive effect on the prevention of depression and melancholy States. Also, all fermented products – for example, aged cheese-are rich in prebiotic substances: sour sauerkraut, Kombucha, coconut yogurt. What has stirred up contributes to the development of the correct microflora?
Very well on the development of the nervous system and brain affects magnesium-and these are nuts. This is the best product even for longevity. Nuts need to be soaked, they are quite high in calories – and you should not eat a bag, but 20-30 grams daily will help you forget about a bad mood, memory lapses, and muscle pain. Brazil nuts contain almost a daily allowance of selenium-a substance that protects the brain from aging, Alzheimer's disease, and degenerative conditions. Selenium is also a lot in cereals and legumes - lentils, beans, buckwheat.