It is well known the importance of feeding ourselves well for physical health, but It is also for mental health.

So much so that an international consortium of mental health and nutrition researchers recently recommended that «nutritional psychiatry«becomes a routine part of clinical mental health practice. It is a very promising field.

To understand it, we must keep in mind that The relationships between the brain and the intestinal system are very powerful and bidirectional. This means that what happens in your brain affects your intestines and vice versa.

The gut microbiotal, the set of microorganisms that colonize the intestines, plays a essential role in communication between the gut and the brain. The better the microbiota is, the greater our emotional well-being.

And how Diet is the most important microbiota-modifying factorthe better we eat, the better our emotional state will be. In this article, we reveal to you which foods have the most antidepressant power.

Do you suspect that someone around you suffers from depression? Discover the signs that indicate it in this video:

By Dr. Amanda Rodríguez-Urrutia, psychiatrist

THE MOST ANTIDEPRESSANT FOODS

Scientific studies specifically recommend increase consumption of fruits, vegetables, fiber and foods rich in omega-3 for the treatment of depressive and anxiety states.

There is a series of nutrients that have been especially linked to the mechanisms of depressionso its deficits can favor it.

Research led by Dr. Drew Ramsey and Dr. Laura La Chance, from the University of Toronto (Canada), published in the World Journal of Psychiatry, has managed to determine which foods are the Better sources of nutrients that play a role in preventing and promoting recovery from depressive disorders.

There are 12 nutrients: long-chain omega-3 fatty acids, zinc, magnesium, iron, potassium, selenium, thiamine (vitamin B1), vitamin A, vitamin B6, folic acid (vitamin B9), vitamin B12, vitamin C and a series of phytonutrients that promote the expression of «brain-derived neurotrophic factor» (or BDNF, for its acronym in English) and that, therefore, influence neuroplasticity.

Ramsey and La Chance have calculated the amount of these nutrients in foods and created a «antidepressant nutritional index.» Thus they have been able to prepare a food ranking more antidepressants.

Choosing the foods that are in the first places to prepare our dishes is a simple and effective way to make our diet more antidepressant.

10 antidepressant foods (ordered from most to least)

The research published in the World Journal of Psychiatry identified a ranking of antidepressant foods, ordered from greatest to least ability to reduce the risk of suffering from depression, according to the AFS (Antidepressant Food Score) range. The AFS refers is calculated based on its content of nutrients associated with the prevention and treatment of depression in the scientific literature. The higher the score, the more potentially beneficial the food could be for mental health.

This is the list of antidepressant foods of plant origin according to the AFS:

1. Watercress (127% AFS rank)
2. Spinach (97% AFS range)
3. Mustard, turnip, or chard (76%-93% AFS range)
4. Lettuces (red, green, romaine) (74%-99% AFS range)
5. Chard (90% AFS range)
6. Fresh herbs (cilantro, basil, or parsley) (73%-75% AFS range)
7. Chicory (74% AFS rank)
8. Grapefruit (69% AFS rank)
9. Peppers (bell, serrano, or jalapeno) (39%-56% AFS range)
10. Kale or kale (48%-62% AFS range)

5 RECOMMENDED FOODS WITH ANTIDEPRESSANT PROPERTIES

The following food are among the featured in the ranking created by researchers La Chance and Drew, from the University of Toronto and are also especially rich in nutrients beneficial for mental health:

• Pumpkin. A 100 g serving provides vitamin A for two days. Additionally, it contains vitamin B6 and fiber (7 g) beneficial for the intestinal microbiota.
• Watercress. Even if consumed in small quantities (30 g) they can provide up to 20% of the vitamins A and Cin addition to other micronutrients.
• Cauliflower. The cabbage family offers several B vitaminsessential for the nervous system. If you prepare steamed better use is made of vitamin C.
• Pepper. The variety red is one of the richest sources of vitamin C that exist. Combine it with legumes to enhance the assimilation of iron.
• Grapefruit. A medium-sized one contains up to 64% of the needs of vitamin C28% of the vitamin A4% of folic acid and 3 g of fiber digestive.

ESSENTIAL NUTRIENTS for mood and vegetarian diet

Of course, create menus with these foods It does not exempt you from following healthy recommendations such as moderating the consumption of saturated fats, cholesterol and sodium..

On the other hand, it must be taken into account that some of the recommended nutrients are scarce or are not found in foods of plant origin, such as long-chain omega-3 fatty acids – eicosapentaenoic acid (EPA) and docosahexaenoic (DHA)–, vitamin B12 or heme iron «animal», more easily assimilated than the non-vegetable heme form.

EPA and DHA acids can be synthesized by the body from alpha linolenic acid, which is found in walnuts and in the flax and chia seeds. To ensure that you get enough EPA and DHA in the vegetarian diet, you can use the following: microalgae supplements.

Vitamin B12 is not found in an assimilable form in vegetables. Eggs and dairy products contain it, but to get the necessary amount you would have to take an excessive number of servings. Therefore, Vegetarians, even lacto-ovo vegetarians, should take a supplement. A recommended dose is 2,000 mcg of cyanocobalamin (pregnant women are better off with lower doses of 10 mcg daily).

Iron is found in plant foods such as whole grains, legumes, vegetables, nuts and seeds, but to make sure it sinks in a sufficient amount It is advisable to combine them with foods rich in vitamin Chaving a salad with red pepper or a dessert with fruit, for example.

Proteins are essential for mental health, since, among other things, they are precursors of neurotransmitters and hormones. There are studies that show how The risk of depression or anxiety is greater when the diet lacks proteins of animal origin, although they do not establish a causal relationship (It is possible, for example, that people with psychological imbalances seek a solution in a vegetarian diet).

A plant-based diet with adequate amounts of legumes, nuts and seeds can provide sufficient protein.

Nutrients for emotional balance

Some essential vitamins and minerals are decisive for mental health. A variety of vegetables can provide:

• Vitamin B1. Its deficiency is associated with memory loss, anxiety, depression, irritability and insomnia. Plant foods very rich in vitamin B1 are peas, walnuts, beans, soybeans, lentils and whole grains.
• Vitamin A. Although it is known for its impact on skin, vision or immunity health, This vitamin is also essential for reducing and preventing anxiety. The orange vegetables, such as carrots and sweet potatoes, provide this vitamin in the form of beta-carotene.
• Vitamin B6. It plays an important role in the mood regulation because it is necessary to synthesize neurotransmitters such as serotonin, dopamine and gamma-aminobutyric acid. It is found in carrots, chickpeas, potatoes, bananas, dairy products and eggs.
• Folic acid. In addition to being fundamental for the development of the nervous system during pregnancyhas antidepressant properties and can mitigate the deterioration of intellectual abilities. It is provided by vegetables such as lettuce or spinach, legumes such as chickpeas and fruits such as oranges, among other foods.
• Vitamin C. People deficient in this vitamin often feel tired and depressed. It is found in fresh vegetables and oranges, kiwis and red peppers stand out as great sources. You can take supplements, but It is not advisable to exceed 2 g daily.
• Selenium. A study published in The Lancet shows that people who consume more selenium with food or who supplement enjoy a better mood. The Brazil nut is so delicious that just one a day is enough to get all the selenium you need.
• Zinc. The deficiency is common and is related to emotional instability. A handful (50 g) of pumpkin seeds per day provides almost 50% of daily needs. Another good source is cashews.

FIBER AND PHYTONUTRIENTS

As proven in the Ramsey and La Chance study, We must opt ​​for a predominance of plant foods, such as fruits and vegetables, Well, there are two components that are relevant for mental health: fiber, which promotes the good state of the microbiota, and phytonutrients.

These last ones are compounds (such as lycopene and quercetin) which are traditionally considered «antioxidants», but which also influence gene expression and modulate inflammationwhich has been linked to symptoms of anxiety and depression.

The recommendations aim to ensure that the diet is as varied and balanced as possible. What we eat impacts mental health, and Through diet we can generate greater emotional well-being and even prevent depressive states.

The relationship between diet, stress and psychiatric disorders is complex and probably bidirectionalsince diet affects psychiatric symptoms and vice versa.

Finally, I would like to emphasize that mental health is a global concept and enjoying it depends on many different factors (social support, personal relationships, etc.). Each one of us has the ability to generate health: we have to work at it.

In addition to taking care of your diet, it is advisable to do physical exercise on a regular basis, sunbathe a few minutes a day, sleep the right hours and enjoy full human relationships.

Fats and emotions, what is the relationship?

Do not consume excess fat is the first advice, because they negatively interfere with serotonin synthesisa key brain neurotransmitter implicated in the development of some types of depression.

Foods high in saturated fat can cause temporary changes in moodpossibly through modifications in the microbiota, which end up impacting brain signals.

Therefore, it has been hypothesized that a low-fat diet would promote emotional well-being. Studies link a reduction in unadvisable fats in the diet with the remission of depressive symptomsand others associate symptoms of anxiety and depression with a diet low in carbohydrates and high in fats that are not recommended.

The fundamental reason why…