The food we eat contains many different ingredients, including a series of nutrients and chemicals, such as macronutrients and micronutrients. Macronutrients are the nutrients we need, accounting for a large proportion in our diet, including carbohydrates, protein and fat. Micronutrients are the nutrients we need, but they account for a small proportion in our diet, including vitamins and minerals. In addition to these nutrients, there are many other important food ingredients, including fiber, water and antioxidants, which work together to contribute to human health.
Western-style diet and vegetarian diet usually lead to the lack of some important nutrients, thus affecting our mental health. Today, let's look at the nutrients in food that are vital to our mental health.
vitamin
Some vitamins have been identified as important dietary ingredients for good mental health, including but not limited to folic acid, vitamin B 12, vitamin B6, choline, vitamin C and vitamin D.
Folic acid is a member of B vitamins, which is widely found in green leafy vegetables and animal foods such as liver, kidney and egg yolk.
A large number of studies have shown that the metabolism of folic acid regulated by methylene tetrahydrofolate reductase (MTHFR) is impaired, which may damage mental health. MTHFR can catalyze the transformation of 5,0/0-dimethyltetrahydrofolate into 5- methyltetrahydrofolate, and then participate in the synthesis of neurotransmitters. The C677T and A 1298C genetic polymorphisms of MTHFR gene will reduce the availability of 5- methyltetrahydrofolate and down-regulate the downstream pathways related to mental health. The genetic variation of MTHFR genes C677T and A 1298C is related to depression, anxiety, bipolar disorder, schizophrenia and ADHD.
Individuals with these genetic variations can benefit by increasing the intake of 5- methyltetrahydrofolate or 5- methyltetrahydrofolate supplements from natural food sources. L- methylfolic acid supplementation can also improve depressive symptoms.
Vitamin B 12 is an indispensable vitamin for human body, which is involved in making bone marrow red blood cells, preventing pernicious anemia and brain nerve damage. Higher animals and plants can't make vitamin B 12 by themselves, and vitamin B 12 in nature is synthesized by microorganisms. Animals can synthesize vitamin B 12 through bacteria in the body. Therefore, the main dietary source is animal food.
Vitamin B 12 is the only vitamin that can be absorbed with the help of intestinal secretions (endogenous factors). We humans have lost the ability of the large intestine to absorb vitamin B 12, and the absorption of vitamin B 12 mainly occurs in the ileum of the small intestine. Although bacteria in our large intestine can also synthesize vitamin B 12, it can be absorbed by human body very little, which makes human beings have to rely on vitamin B 12 from food sources.
Vitamin B 12 can cooperate with folic acid to support homocysteine metabolism, methylation and healthy nerve transmission. Lack of vitamin B 12 can lead to cognitive decline, irritability, personality change, depression and psychosis. When vitamin B 12 supplement is used together with antidepressants, it can relieve the symptoms of major depression.
Because vitamin B 12 exists almost only in animal products, the lack of vitamin B 12 may lead to emotional disorders of vegetarians.
Vitamin B6 is a key cofactor of enzymes involved in the synthesis of serotonin, dopamine and adrenaline. Therefore, the lack of vitamin B6 will reduce the synthesis of neurotransmitters, which is related to depression and anxiety. Vitamin B6, together with magnesium, helps to relieve the stress of healthy adults. It can also relieve the anxiety related to PMS.
There is little research on the relationship between choline and mental health disorders. However, choline is an important nutrient for healthy brain development during pregnancy and infancy. In these critical developmental windows, choline deficiency may increase the risk of children suffering from neuropsychiatric diseases in the future. Pregnant women should ensure that they take at least 450 mg choline every day, and lactating women should take at least 550 mg choline every day, so as to promote the brain development and future mental health of future generations to reach the best state.
In epidemiological studies, higher levels of vitamin C are related to higher emotions. Although this observation may only be because a healthy diet often contains more vitamin C and is related to reducing depression, some studies have proved that vitamin C has direct benefits to mental health. The antioxidant properties of vitamin C may protect neurons from oxidative stress, and they may have epigenetic effects on genes related to mental health.
More and more evidence shows that vitamin D is very important for mental health. Vitamin D supplementation can significantly improve depressive symptoms. Sunbathing can promote the synthesis of vitamin D. Deep-sea fish, animal liver, egg yolk, lean meat, cod liver oil, seafood and nuts also contain vitamin D, although it is much less than that obtained by sunbathing. For those who can't get enough vitamin D from sunlight and food, vitamin D supplementation may be necessary.
mineral
Minerals are very important for mental health because they are cofactors of enzymes that synthesize neurotransmitters, and they also have an effect on neurogenesis.
As we all know, iron deficiency will damage the development of human brain. However, in children and adolescents, iron deficiency is also associated with an increased risk of depression, anxiety, bipolar disorder and attention deficit/hyperactivity disorder. Iron deficiency may impair the production of serotonin, dopamine and norepinephrine, thus leading to emotional disorders.
Heme iron is the most biologically valuable dietary iron, which only exists in meat, poultry and seafood. Non-heme iron exists in plant foods such as spinach and whole grains, and its bioavailability is much lower. Iron deficiency and iron deficiency are usually common among vegans and vegetarians.
Zinc is an essential trace mineral for human body, and its content is second only to that of iron. Its concentration is very high in areas of the brain related to emotional processing, including hippocampus and frontal cortex. Zinc deficiency has a bad effect on mood.
In clinical trials, zinc supplementation can cooperate with selective serotonin reuptake inhibitors to significantly reduce the degree of depression in patients with severe depression. Zinc can improve depressive symptoms by enhancing brain plasticity, balancing excitatory and inhibitory nerve transmission and reducing the production of inflammatory cytokines.
Magnesium is the most important "calming mineral", which has a miraculous effect on relieving anxiety and improving mood. Magnesium supplementation has been found to reduce subjective anxiety and stress and improve mild to moderate depression in adults.
Magnesium is a cofactor of enzymes involved in the degradation of norepinephrine and epinephrine, and also an antagonist of excitatory N- methyl -D- aspartate receptor (NMDA receptor) signal channel in the brain. Therefore, it helps to reduce excitatory nerve transmission and put the brain into a "rest" mode.
essential fatty acid
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two essential omega-3 fatty acids, which have many benefits for mental health. Although DHA is essential for brain development, EPA seems to be the most effective omega-3 fatty acid to support mental health. Supplementing EPA can alleviate depressive symptoms, and also regulate impulsiveness and aggression. The ideal dosage of EPA seems to be 1-2g per day, or the ratio of EPA to DHA is 2: 1 to 3: 1.
Omega-3 fatty acids can support mental health by maintaining the fluidity of nerve cell membrane, thus promoting healthy nerve transmission. EPA may reduce the production of pro-inflammatory arachidonic acid by inhibiting the activity of desaturase, thus alleviating neuroinflammation.
We usually think that eating linseed oil or eating some plant foods can meet our demand for omega-3. Although the body can indeed convert some α -linolenic acid into EPA and DHA, this conversion is extremely inefficient for most people. On average, less than 5% of α -linolenic acid is converted into EPA, and less than 0.5% of α -linolenic acid is converted into DHA. This transformation also depends on the sufficient levels of nutrients such as vitamin B6, zinc and iron, so the transformation rate of vegetarians, the elderly or patients with chronic diseases may be low. Therefore, plant food is not the best source for us to obtain omega-3 fatty acids.
Plant nutrients
Phytonutrients are compounds produced by plants, which can help plants resist pests and survive in harsh conditions such as drought. The intake of phytonutrients will bring slight stress to our bodies, up-regulate signal pathways, enhance our adaptability to future stressors and support cognitive health. Phytonutrients can also enhance neuroplasticity by promoting the production of BDNF and enhancing the neurotransmission of inhibitory γ -aminobutyric acid.
For example, curcumin is a phytochemical substance existing in turmeric root, which has been found to have antidepressant effect on patients with severe depression; L- theanine is an amino acid derivative found in green tea, which has anti-anxiety properties. Glucosinolates and their metabolite sulforaphane are widely distributed in cruciferous vegetables. They can regulate depression by up-regulating Nrf2 antioxidant pathway and supporting neuroplasticity. Cocoa flavonoids can relieve stress and brain inflammation. The incidence of depressive symptoms of people who often eat dark chocolate is also greatly reduced. Therefore, moderate intake of dark chocolate rich in cocoa flavonoids may contribute to mental health.
abstract
Maintaining mental health requires a healthy diet and balanced nutrition. Vitamins, minerals, omega-3 fatty acids and phytonutrients are essential nutrients to maintain mental health. Excluding diet means limiting the intake of one or more foods in the diet. For example, vegetarianism is to limit the intake of animal food. They may be beneficial to some health conditions in the short term, but in the long run, they may lead to the lack of some important nutrients and increase the risk of mental health problems.
It is worth noting that food is the best source of these key nutrients. Don't blindly get it through nutritional supplements. A balanced diet is the best way to get these nutrients.
The pictures are all from the Internet.
References:
Nutrition and mental health: What is the connection? Lindsay Christensen, Master/Nutrition and Mental Health-What's the connection/