Spinach, beans, almonds, green tea… There are many nutrients that are good for nerve stability.
[123RF]
[헤럴드경제=육성연 기자] The concept of ‘health’, which was mainly confined to the body, has expanded to the realm of the mind after the spread of COVID-19. Interest in foods that support mental health is also increasing.
Vegetables rich in dietary fiber and antioxidants are important for mental health. According to a paper by researchers at Qingdao Medical University in China published in the international journal ‘Clinical Nutrition’ in 2016, a comprehensive analysis of 18 related studies concluded that the more vegetables consumed, the lower the experience of depression.
Lutein, an antioxidant found in spinach and kale, was proven to be effective in preventing depression in 2019. In a rat experiment conducted by researchers at the Federal University of Santa Catarina in Brazil, lutein showed an effect similar to that of an antidepressant.
Nuts are considered a healthy snack. In particular, almonds contain a variety of nutrients related to mental health. Vitamin B, a representative ingredient in almonds, is known to help relieve stress and improve mood. It also has a high magnesium content, which is beneficial for improving tension, anxiety, and depression. The magnesium content of a handful (30g) of almonds is 81mg. This is more than the 32 mg of one banana (100 g), which is known to be rich in magnesium. In addition, it is rich in folic acid, which is important for the synthesis of serotonin (aka the happiness hormone).
Beans and almonds are considered good foods for preventing depression and anxiety symptoms. [123RF]
Protein supplements include legumes. Recent research results have also been published showing that soy consumption reduces the risk of depression in older adults. According to a paper by a research team from China’s Zhejiang Province Disease Prevention and Control Center introduced in the international academic journal ‘Latest Research in Psychiatry’ last year, a six-year follow-up analysis of 6,253 adults with an average age of 68 years found that those who consumed soybeans 4 to 7 times a week were more likely to eat beans once a week. Compared to those who consumed less, the risk of depression was 54% lower.
Among teas, green tea or chamomile are good. In 2019, researchers at Kumamoto University in Japan said through a rat experiment that “green tea powder activated the dopamine system, a neurotransmitter in the brain, showing an effect similar to that of an antidepressant.” The ingredient that the researchers focused on was ‘L-theanine.’ Analysis shows that L-theanine in green tea helps reduce depressive symptoms and stress.
Chamomile is also known as a tea that calms the mind and helps with sleep. It does not contain caffeine, so you can drink it in the evening instead of coffee.
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2024-02-17 23:51:00
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