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I eat healthily

I eat healthily

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Nutrition and good mood go together

Today, the link between food and health is well-established. Our brain, like all our organs, needs nutrients to function properly and produce the molecules that regulate our mood and play a role in the mechanisms of depression.

Indeed, certain nutrients have proven benefits on the nervous system, and their consumption can contribute to your daily well-being. Here are some examples…

DID YOU KNOW?

Individuals with depression or mood disorders often say that their food choices have an impact on how they feel.

MAGNESIUM, a good ally for a good mood!

Well-known for its beneficial effects on stress, magnesium is also useful in fighting the symptoms of depression. How? It contributes to the synthesis of some molecules by our brain that are involved in mood regulation.

Where to find it?

  • Green vegetables
  • Whole grains
  • Chocolate (dark)
  • Dried fruits and legumes

More OMEGA 3 = less stress = better mood!

Omega 3 is a subfamily of fatty acids. Did you know that our brain is made up of 30% fatty acids, including omega 3? This explains their importance when it comes to nervous balance! Some contribute to the regulation of the production of stress hormones, which is an element that promotes the depressive state. 

Where to find it?

  • Oily fish (salmon, tuna…)
  • Vegetable oils (rapeseed, flaxseed)
  • Shellfish and molluscs 
  • Nuts (pistachios, hazelnuts, almonds…)

VITAMIN B for the brain!

Depressed people are often deficient in B group vitamins. Indeed, depending on the age and sex,deficiencies in B2, B6, B9, and B12 vitamins have been linked to higher frequency of depressive symptoms.1,2,3 

Why? These deficiencies can contribute to the development of mood disorders because nutrients are crucial for our brain. Indeed, vitamins B6 and B12 contribute to normal psychological function, and to the normal functioning of the nervous system along with vitamin B2.4

Where to find them?

  • Dairy
  • Potatoes
  • Meat
  • Cheese
  • Fish
  • Spinach
  • Eggs
  • Nuts

VITAMIN C, the booster!

Vitamin C is involved in a very large scope of physiological functions. As such, it is not surprising to find it in depression care! Indeed, it contributes to the normal functioning of both nervous and psychological systems.

If you sometimes feel tired, this is an ally in the fight against fatigue. 

Where to find it?

  • Citruses
  • Vegetables (broccoli, spinach, cabbage, peppers, parsley…) 
  • Fruits (strawberry, kiwi, guava, blackcurrant, papaya, cherries…)

VITAMIN D, the sun vitamin!

Easy to access: you can either go outside for a sunny walk, or take some cod liver oil. Don’t worry, other options are also available!

Where to find it?

  • Eggs
  • Milk
  • Fish (tuna, salmon, trout, herring … and cod liver) 

1. Murakami K, Miyake Y, Sasaki S, Tanaka K, Arakawa M. Dietary folate, riboflavin, vitamin B-6, and vitamin B-12 and depressive symptoms in early adolescence: the Ryukyus Child Health Study. Psychosomatic Medicine. 2010; 72 (8):763-768.

2. Murakami K, Mizoue T, Sasaki S, et al. Dietary intake of folate, other B vitamins, and omega-3 polyunsaturated fatty acids in relation to depressive symptoms in Japanese adults. Nutrition, 2008; 24 (2):140–147.

3. Sánchez-Villegas A, Doreste J, Schlatter J, Pla J, Bes-Rastrollo M, Martínez-González MA. Association between folate, vitamin B (6) and vitamin B (12) intake and depression in the SUN cohort study. J Hum Nutr Diet. 2009 Apr; 22 (2):122-33.

4. Health and nutrition claims, European Commission, http://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/?event=register.home

Weekly meal: Hypertension and diabetes

Menu Week 1 to 12

Weekly meal: Hypertension

Menu Week 1 to 12

Quiz – Vitamins and minerals

Which fat-soluble vitamin has a fundamental role in fixing calcium on bones?

Quiz – Lipids and cardiovascular disorders

Which of these oils contain a lot of omega 3?

Quiz – Lifestyle

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Quiz – Cooking and food

Which of these foods is not a vegetable?

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Salt reduction tips

Both when cooking or eating out at restaurants, there are plenty of little tricks that you can employ to reduce your salt intake and lower your chances of developing symptoms of high blood pressure.