Eating habits in mental health.
We all need food for good health. But we also need to know that food has a role in mental health. A healthy person is a combination of these three conditions physical, mental, and social. Good health requires a healthy body free from fear, frustration, depression and stress. Eating a balanced diet according to one's needs helps to keep us physically and mentally healthy.
One study found that people who ate more vegetables, fruits, nuts, grains, fish, unsaturated fatty acids, and fish oil supplements had lower levels of depression. Early age (eight years from birth) is associated with poor nutrition, high in saturated fatty acids, refined carbohydrates and processed foods, and poor mental health in childhood and adolescence. Malnutrition and overeating cause physical problems. We know that there are multiple reasons behind obesity, again unequal eating habits can lead to obesity. There is a complex relationship between obesity and mental health.
According to a source, those who have depression are 56 percent more likely to be obese. On the other hand, those who are obese are 55 percent more likely to develop depression. Acts as a risk factor for depression and anxiety in case of unbalanced or low nutritional diet. Now researchers are thinking that food allergies may be related to bipolar disorder, schizophrenia, mood disorders.
Some studies suggest that excess sugar intake worsens the symptoms of schizophrenia.
Nutritious healthy food enhances brain development. The proteins and enzymes in the brain act as neurotransmitters, regulating certain hormones and improving the health of the nervous system and brain. Food increases intestinal beneficial bacteria; Which helps to keep the intestinal tract intact. As a result, intestinal inflammation is reduced. Inflammation affects thinking and mood. Serotonin is produced in the digestive tract. Food helps increase serotonin levels. Serotonin is a neurotransmitter that connects nerves to the brain; Which affects mood, joy, thoughts, sleep etc. Some foods help us maintain good brain health.
Zinc: Helps to increase immunity; Again, low zinc in the diet is a cause of depression. Zinc helps us retain our memory. Yogurt, fish, beef, eggs, milk, cheese, sweet pumpkin seeds, mushrooms, sesame seeds, peanuts, almonds, spinach, etc. are good sources of zinc.
Omega 3 fatty acids: It helps to improve mood, thinking and thinking. Omega 3 is an unsaturated fat found in fish oil. However, marine fish are more available. Apart from hilsa, tuna, salmon, sadin fish, some foods are also available. Such as walnuts, chia seeds, linseed oil, soybeans, green leafy vegetables. Foods rich in omega-3 fatty acids on a daily basis help to regulate blood flow to the brain and reduce inflammation.
Anti-oxidants: Foods rich in anti-oxidants help to relieve fatigue, maintain vitality, and enhance memory. Vitamin C, E, beta carotene, nuts, green tea, red flour, nuts etc. These help prevent memory problems.
B12: Lack of this vitamin causes problems like fatigue, fatigue, boredom, stress, depression. Forgetfulness or forgetfulness is caused by vitamin B12 deficiency, especially in older people. So it is necessary to take vitamin 12-rich food to improve memory. Vitamin 12 is found in milk, eggs, cheese and low-fat yogurt.
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