Menu filling fruit, vegetables, cereals, walnuts and fish can help to appease anxiety and depression; See how to adopt this food model
Known for the heart attacks, the Mediterranean diet emerged in the research for other advantages, including the mental healthAs pointed out for a Brazilian study recently published in the scientific journal Mediterranean Journal of Nutrition and Metabolism.
To determine this report, the researchers analyzed the questionnaires on Eating habits and on the emotional well -being of 199 adults. The data were collected in a health center in San Paolo. “Through an internationally validated methodology, known as the Beck inventory, we find the symptoms of depression And anxiety, “says nutritionist Lara Natacci, of the public health faculty of the University of San Paolo (USP) and the main author of the work.
The inventories, each with 21 questions, contain questions relating to excessive sadness, lack of energy, nervousness, loss of control, intestinal functioning, sleep AND PainFor example. The results show that the members of a food scheme in the Mediterranean molds – with more space for fruitvegetables, whole grains e fish – They have a lower tendency to depressive and anxiety symptoms.
Although the work points only an association, not a relationship of cause and effect, other research shows that the antioxidant and anti -inflammatory substances found in these foods would be behind the benefits.
Antioxidant action is welcome because the brain It is a very active organ. “There are several reactions, which contribute to the production of free radicals and the excess of these molecules can encourage damage to brain cells,” explains Lara.
Studies also demonstrate the importance of fighting inflammation to protect the brain. Inside the Mediterranean diet, the list of protective ingredients is large: in the group of antioxidants, the salient points go to carotenoids and phenolic, from fruit, vegetables; Among the articles with anti -inflammatory action, fish and cold fish, such as tuna and salmonsupply of omega-3; And the red fruits are rich in anthocyanins.
It is worth mentioning vitamins A, C E and E and Minerali as selenium and zinc, which appear in citrus fruits, nuts and marine fruit. In addition to helping to neutralize free radicals, they remove inflammation.
Research also strengthens the importance of reducing the consumption of saturated fats, present in meat Red, for example. “In the scientific literature, we find several studies that indicate the association between excessive fatty acids and health losses”, says the nourologist Celso Cukier of the Einstein Israelita hospital.
In addition to the Mediterranean, another model that can contribute to the good health of the brain is the mental diet, developed by the United States scientists who focus on the neuroprotection. Both promote the increase in the menu with the largest possible variety of vegetables, in a balanced context. “In this sense, the evidence shows that it is also essential to reduce the intake of sugar And salt, “says Cukier.
Another point that has been examined by science is the connection of the intestinal microbiota with the brain. Food models rich in whole grains, leaves, fruit, vegetables, beans and the like are placed as those that collaborate with the health of the ecosystem, in particular the beneficial bacteria that inhabit the intestine.
Options accessible in the menu
Putting the Mediterranean diet on day a is not a complicated task also for those on the other side of the ocean. There is also a pyramid be adopted in the menu.
It is recommended to limit food of animal origin, give priority to fish, egg And birds. An example of accessible fish in Brazil are sardines, which accumulate omega-3. Another suggestion is to consume thin lacticini every day, preferably fermented with lactobacilli and bifidobacteria, just to act for the intestinal microbiota. Cheese White, like Minas Frescal and ricotta, are interesting.
Mediterranean populations are also consumers of legumes such as lentils and chickpeas, but here we can vary with these options with beansAlternate between the different types (carioca, black, raid and white, for example) in the recipes.
Although the large star of the Mediterranean diet is the olive oilIt is possible to opt for other vegetable oils. “Canola has a good fat profile”, exemplifies Lara Natacci. Remembering that the avocado It offers the same type of olive oil, the monounsatua.
In main meals, there can be no shortage of vegetables, whole grains and their derivatives, such as pasta e bread. Yes, full and natural fermentation bread is very traditional in that region. The suggestion is to combine them with protein sources.
Another symbol of the diet is wine, but in this case you cannot strictly follow the Mediterranean model. Second World Health Organization (WHO)There is no dose considered safe for the consumption of Alcohol. To obtain resveratrol – antioxidant substance of the drink – the tip is to opt for dark grapes, which are excellent sources.
Speaking of fruits, instead of cherries, raspberries and others berriesIt is about to taste JabuticabaAcai and other natives full of protective compounds. The Mediterranean diet also entails the conservation of biodiversity, seasonality, the practice of exercises Outdoor, free time, shared meals and traditions. “There must be balance in all aspects, not only in the menu, to guarantee physical and mental health,” warns Cukier.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
