When you depression is to consume omega-3 and amino acids will help to cope with bipolar disorders. What other products can be a real magic bullet in the fight against a number of ailments.
What vitamins are most needed when the brain, said senior researcher of the University of Melbourne Jerome Serres, writes The Daily Mail.
Polyunsaturated fats – particularly omega-3 fatty acids are very important for the functioning of neurons. They are useful to people who are experiencing mental disorders, particularly depression and post-traumatic symptoms.
This valuable element we can obtain from nuts, oily fish, seeds, and seafood.
Vitamin b and folate
B vitamin essential for many cellular and metabolic processes, it plays an important role in the production of a number of chemicals in the brain.
Deficiency of folate (B9), researchers observed people who were in depression and psychosis.
Generous in folate are green leafy vegetables, whole grains, brewer’s yeast and nuts. Meat, eggs, cheese, dairy products contain a lot of vitamin B.
Who takes synthetic vitamins, experts advise to use in combination with occurring food folate.
Some amino acids are precursors of chemicals produced in the brain and affect mood. In particular, the tryptophan needed to produce serotonin.
The amino acid rich protein foods, mostly in meat, seafood, eggs, nuts and legumes.
Minerals, especially zinc, magnesium and iron play an important role in neurological processes. Zinc deficiency can only exacerbate depression. So often this element doctors prescribe to take in combination with antidepressants.
The same can be said about the hardware, and the explanation is its role in the delivery of oxygen to the brain.
Much zinc is in lean meat, oysters, whole grains, pumpkin seeds and nuts, magnesium is in the same nuts and whole grains, legumes and green leafy vegetables. Iron rich meat and liver, among plant-based foods is greens, particularly spinach.
There is evidence that low levels of vitamin D in the mother is associated with an increased risk of schizophrenia in offspring, its deficiency is also related to the worsening of symptoms of depression.
Vitamin D is synthesized in the body from sunlight, and of the products it is in oily fish, milk wtamu Also this vitamin is in sufficient quantity contained in mushrooms that were grown under UV light.
Antioxidants of plant origin
The increased oxidative stress and damage of brain cells associated with many mental disorders, in particular depression and dementia.
Fruits, vegetables and berries (especially blackberries, blueberries, raspberries, Goji, grapes) contain antioxidants. Beneficial properties also has a green and herbal tea, sometimes coffee.
Studies confirm that there is a connection between bacteria our intestines and brain health.
Good microflora in the gut help to create dairy products, especially useful for daily spodivannya – kefir or yogurt, and even those that are rich in pectin – e.g., fruit skin.
The specialists underline that as a negative, besides the lack of vitamins and minerals on brain function is negatively affected by sugar, high fat and processed foods.
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