10种营养素来增强心理健康和认知

朱莉娅·马拉科夫(Julia Malacoff)
经过朱莉娅·马拉科夫(Julia Malacoff)
Share it:
10种营养素来增强心理健康和认知

Eating your way to更好的心理健康might sound too good to be true, but recent developments in science reveal that what you eat really can affect your mind, too. Researchshowsthere’s a strong肠道连接;肠道中的某些细菌会影响大脑的工作方式。因此,保持肠道快乐可以帮助提高情绪水平。更肯定的是nutrients improve brain function,,,,which means less risk of common mental disorders like抑郁和焦虑

If you’re looking to fuel both your body and your mind, nutrition pros share what nutrients to incorporate into your diet:

1

FIBER

纤维丰富的食物对于适当的肠道健康至关重要,这是心理健康的重要决定因素。”凯利·琼斯,,,,RD. The gut communicates with the brain to释放某些激素,,,,which then impacts mental health and mood. “Certain fibers and碳水化合物called oligosaccharides are known as prebiotics, which essentially feed the bacteria in our digestive tract to promote a favorable balance of flora.”

How to get it:洋葱,韭菜,芦笋,杰卡玛和beans是寡糖的重要来源。通常,你可以sneak more fiber into your diet经过eating more vegetables, whole grains, legumes, nuts and seeds.

2

抗氧化剂

氧化自由基play a role in mood disorders like depression,” notes Claire Virga, RD atRooted Wellness。“Antioxidants work by counteracting free radicals, rendering them incapable of causing damage to all of our organ systems, including our brains.” Therefore, by减少氧化应激,您可以改善心理健康。

“在水果和蔬菜中发现抗氧化剂,因此吃富含饮食plant-based foodsis an effective strategy for improving mental health,” Virga notes. Alarge Canadian studyshowed participants who consumed the most fruits and vegetables had lower rates of depression and self-reported mood disorders.

如何获得他们: “Including水果和各种颜色的蔬菜是确保您服用各种不同抗氧化剂的好方法,因为农产品的颜色与它们所含的抗氧化剂类型相对应。” Virga说。

3

维生素D

传统上,这种营养素被认为是nutrient for bone health。“But based on the research over the past 15–20 years, we know that维生素D会影响大脑健康,,,,hormonal health and muscle function, among other things,” says Jones.

如何获得它:You can get some vitamin D from the sun, but food sources include脂肪鱼,,,,蛋黄,加固的牛奶和非乳制品奶,,,,as well as UV-treated mushrooms.

4

益生菌

益生菌有益于创建和维护healthy gut microbiome,维加说。“我们的微生物组受我们吃的食物的影响,这就是为什么您应该食用富含益生菌的食物来增加健康的肠道细菌的含量。”

如何获得他们: Probiotics are found in发酵食品像开菲尔,希腊酸奶,酸菜和kimchi

5

色氨酸

5 -羟色胺是一种神经递质,代表我ng it sends signals to our brain, according to Whitney English and Alex Caspero, RDs and founders ofPlant-Based Juniors。“与5-羟色胺相关的最著名的信号是幸福感和幸福感。一种方法增加5-羟色胺水平是通过消费饮食色氨酸,这是在某些食物中发现的必需氨基酸。”需要更多的研究,但有些初步证据显示色氨酸可能在轻度至中度抑郁症中像抗抑郁药一样起作用。

How to get it:大多数人都知道土耳其有色氨酸,但是鸡蛋,,,,salmon and chicken are also good sources. Plant-based foods that are high in tryptophan includesesame seeds,,,,sunflower seeds, soybeans,oats,香蕉和spirulina,,,,which is a type of algae.

6

该矿物参与了数百个生物过程。“认为在调节大脑对压力的反应,,,,” says Danielle Schaub, RD and culinary and nutrition manager for领土食品。“锌的缺乏也会导致抑郁症,认知改变和学习能力降低。”

如何获得它:Schaub说:“在饮食中获得更多锌的最佳方法是消费家禽,牡蛎,红肉,豆类,坚果和全谷物。”

7

叶酸

“Low levels of folate have been associated with birth defects, so people may only think of it as anutrient for pregnancy,,,,” says Danielle Paciera, RD, medical affairs manager at Thorne Research. “But it is also very important for supporting cognitive function, and low levels are associated with both depression and anxiety. There is also evidence people with low folate may not respond as well to some common medications, like antidepressants.

如何获得它:“绿色的叶菜类蔬菜像菠菜和萝卜蔬菜一样,是叶酸的最佳来源,但也可以在豆类和其他蔬菜中发现,包括芦笋,花椰菜,西兰花和甜菜,” Paciera指出。

8

omega-3脂肪酸

Omega-3 fatty acids对于整个神经系统的功能至关重要,这很有意义,因为大约20%的大脑由这些基本脂肪组成。” Paciera说。“低水平的omega-3与许多疾病有关:认知能力下降,抑郁,焦虑和其他几种神经精神疾病。”一study对医学生的完成,发现当他们增加omega-3消费量时,他们的焦虑量减少了20%。

如何获得他们:Omega-3的最佳来源是脂肪,野生捕获的冷水鱼类,例如鲑鱼,barramundi,北极炭,沙丁鱼,鳕鱼,鲱鱼和鲭鱼。“它们也可以在坚果和种子(或其油)中找到大麻种子,,,,walnuts and flaxseeds. “Many people选择补充这些脂肪(例如,fish oil capsules),因为它们通常没有足够的饮食来源。” Paceira补充说。

9

MAGNESIUM

“This mineral is thought to be especially important for brain functions that reduce stress and anxiety,” Schaub says.

如何获得它:According to Schaub, the bestdietary sources of magnesiumare leafy greens, pumpkin seeds, nuts, legumes, avocado and potatoes.

10

B维生素

“我与之合作过的许多人缺乏several B vitamins,即使在轻度不足的情况下,这种影响也可能是剧烈的。”allison filepp,,,,RD. “Getting enough B vitamins can reduce symptoms of焦虑and depression.”

如何获得他们:B族维生素的最佳食物来源include whole grains such as millet, barley, brown rice and quinoa, eggs, beans and lentils, nuts and seeds and dark leafy vegetables like Swiss chard, collard greens, spinach and kale.

发现数百种健康食谱 - 从高蛋白到低碳水化合物 - 通过狗万买球网址“Recipe Discovery”在MyFitnessPal应用中。

About the Author

朱莉娅·马拉科夫(Julia Malacoff)
朱莉娅·马拉科夫(Julia Malacoff)

Julia (@jmalacoff) is a seasoned writer and editor who focuses on fitness, nutrition, and health. She’s also a certified personal trainer and Precision Nutrition Level 1 coach. Based in Amsterdam, she bikes every day and travels around the world in search of tough sweat sessions and the best vegetarian fare.

有关的

永远不要错过帖子!

Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice.

伟大的!

Click the 'Allow' Button Above

惊人的!

你们都设定了。