A fast-paced lifestyle, constant exposure to stress and an uncertain future have a very negative impact on our psyche, even if we are not aware of it. More and more people struggle with anxiety, panic attacks and sad thoughts, which can also lead to depression. The main causes of such a condition usually have to be found within oneself, but experts warn that diet also has a very large influence. That's why we asked which nutrients can help you fight anxiety and mood disorders.
If you are dating inconceivable sadness, anxiety and panic attacks, you can very quickly get the feeling that you are the only one whose life is not going as it should. However, this is far from the truth. A lot of people are facing psychological problems and these, like physical diseases, are not something to be fought over to be ashamed. We suggest you first for your condition find the cause, preferably with help therapist or talking to those who care the most you trust. But it is also important to make sure that your life is as much as possible arranged and this also includes nutrition.
It sounds simple, but we often don't even think about it. The body it needs nutrients, Yes survive, and if he does not receive enough of them, he starts to do so warn in different ways and one of them is also mood disorders. We have prepared for you 8 nutrients, which according to recent research can help you fight anxiety and sadness.
More and more people are dealing with mental disorders Photo: Liza Summer / Pexels1. Vitamin B6 and iron
One study found that they were flat of vitamin B6 and of iron significantly lower in people who experienced panic attacks, leading researchers to believe that a lack of these nutrients can have a very negative effect on our psychological health.
The main reason is said to be serotonin, so-called happy hormone. Because vitamin B6 and iron at serotonin synthesis play an important role, it is essential that you pay attention to include them in your diet. The lack of iron is said to have an effect on the deterioration of the condition depression, anxiety and ability to concentrate.
Foods rich in vitamin B6 and iron:
– salmon
– tuna
– eggs
– carrots
– spinach
- pumpkin seeds
– quinoa
- broccoli
2. Vitamin B12
Vitamin B12 is one of the most important nutrients - it plays a key role in functioning nervous system and red blood cells. Its deficiency can cause both physical and psychological symptoms, among others panic attacks and depression.
Experts warn that many people consume not enough food, rich in this vitamin, so it is very important to pay attention to your diet.
Foods rich in vitamin B12:
– sardines
- beef
– salmon
– tuna
– eggs
- Dairy Products
You will find vitamin B12 in eggs and tuna Photo: Alesia Kozik / Pexels3. Vitamin D
Also lack vitamin D is very widespread, but this condition is most often found in colder regions - this vitamin can be received through sun rays.
Vitamin D is very important mainly because it helps your body absorb it more easily phosphorus. This is essential for performance brain cells, conservation cognitive abilities and also good mood. Many people report worsening mental health in winter months, which is why it is extremely important not to forget this nutrient.
Foods high in vitamin D:
– salmon
– sardines
– oysters
– shrimps
– egg yolks
– mushrooms
4. Omega-3 fatty acids
Forget the myth that they are everything fats harmful and that they will cause increased body weight. Omega-3 fatty acids namely, they are key to prevention mood swings, as they help to create high quality nerve cells. They make sure that your mental health it remains as it should be.
Foods containing omega-3 fatty acids:
– mackerel
– salmon
– sardines
– oysters
– caviar
– flax and chia seeds
- walnuts
Omega-3 fatty acids can be found in seafood Photo: Farhad Ibrahimzade / Unsplash5. Magnesium
Magnesium it is one of the nutrients that is talked about a little less, but it is nevertheless crucial for the balance in the body. The latest research shows that its deficiency can have a negative effect on anxiety, insomnia disorders and depression. Experts also warn that magnesium levels in the body lower, if we enjoy it a lot coffee or of alcohol, so it is sometimes necessary for people to obtain it with help food supplements.
Foods high in magnesium:
– dark chocolate
– avocado
– almonds and cashews
– legumes
– flax, pumpkin and chia seeds
6. Amino acids
Amino acids are compounds that the body creates proteins and thus ensure that your muscles and the brain they stay healthy. Several studies have shown that amino acid deficiency can lead to feelings depression, anxiety and others mental problems.
Foods high in amino acids:
– eggs
– lens
– beans
– cottage cheese
– fish
– poultry
- beef
- nuts
– seeds
A typical English breakfast is full of amino acids Photo: Artem Savchenko / Pexels7. Zinc
Zinc is a mineral that is found in the largest quantities in brain, which may help us understand why its lack affects mental health. Experts associate zinc deficiency with several conditions, among others depression, memory problems, and should also have a negative impact on irritability and aggression.
Foods rich in zinc:
– red meat
– legumes, especially lentils
– hemp, pumpkin and sesame seeds
– peanuts, cashews and almonds
- Dairy Products
– eggs
– whole grains
8. Selenium
Selenium differs from other nutrients in that his also has excessive intake very much negative consequences. However, this does not mean that you should avoid it - it plays a very important role in synthesis of thyroid hormones, responsible for many mechanisms in our body.
Selenium deficiency is said to be especially dangerous for pregnant women, as experts associate it with depression during pregnancy and postpartum depression.
Foods high in selenium:
– Brazil nuts (maximum 7 nuts per week)
– fish
– meat, especially poultry
– cottage cheese
– eggs
– mushrooms
– spinach
- Dairy Products
– bananas
