The gut-brain axis is more proven than ever, confirming that the relationship between what we eat and how we feel is totally linked.
Today's common and easily accessible products full of sugar or "sugar free" but with hidden sugars under another name (Glucose, Fructose, Galactose, Sucrose (common table sugar), Lactose, Maltose) and trans fats or the low balance between polyunsaturated and monounsaturated fats cause in addition to problems in our weight and physical health, problems in our brain affecting from our mood to increase the risk of Alzheimer, or Parkinson.
Our brain is reprogrammed in the short term depending on what we eat. This begins with our first meals, before we are born. Our brain begins to develop during pregnancy (this was studied at the University of Melbourne with 23,000 pregnant women), the results are impressive, the "tantrums", crying, intolerance to frustration are much higher in those mothers who have a low fiber diet, high consumption of processed foods, cakes, sweet drinks and junk food. As well as the feeding of children increases fears or nightmares.
A diet high in sugar or bad fats as we already know is detrimental to our health. But an imbalance in nutrients and macronutrients is just as harmful. Nowadays, processed foods are high in Omega-6 (fat very beneficial for our health both cardiovascular and to regulate our blood sugar levels) but it is necessary to balance with Omega-3, a scarce food in processed foods.
The Omega-3/Omega-6 ratio should be 3/2, nowadays in a common diet it is 1/10,
Without omega-3 our brain is unable to develop properly, this is because our brain is composed of gray cells which are 90% fats that our body cannot produce by itself.
Neurons that are rich in Omega-3 can transmit "information" faster, making the neural network more efficient. As a diet low in omega-3 can affect brain efficiency, in old age for example, the brain is able to absorb less omega-3 fatty acids.
On the other hand, more than 85% of serotonin (a happiness hormone and a chemical used by neurons to communicate, i.e. it functions as a neurotransmitter) is found in the gastrointestinal tract, serotonin is responsible for balancing our mood, controlling our appetite, our sleep, balancing stress levels. A serotonin deficiency can make you feel sad, depressed, unmotivated, poor memory, difficulty sleeping well, anxiety or depression.
The essential amino acid "Tryptophan" is in charge of "manufacturing" serotonin, this amino acid is essential because our body cannot "create" it, this is why it is important to add foods with Tryptophan in our diet. White flours, saturated fats and sugar for example, minimize the amount of tryptophan in our body, making the "manufacture" of serotonin more complicated.
Did you know that, according to the WHO, depression is the leading cause of health problems. And it is the world's second leading cause of disability, behind only cardiovascular disease.
Did you know that malnutrition is the leading cause of death in the world. (Malnutrition ranges from diabetes, heart attacks, to obesity).
> Prebiotics, being food for the beneficial bacteria in our intestine, potential intestinal health, generating that the food we eat is "better utilized".
> Nuts are the natural medicine to combat depression, irritability, anxiety, anguish, sadness, insomnia, stress. This is because nuts are rich in tryptophan, omega 3, magnesium and zinc, which together effectively synthesize serotonin (happiness hormone), which stimulates the feeling of well-being, relaxation, increased self-esteem, concentration. In addition, serotonin contributes to the balance between the neurotransmitters dopamine and noradrenaline, related to anguish, anxiety and eating disorders.
Including nuts in the daily diet for twelve weeks, with portions of 30 grams for a common diet and 50 grams for a vegan/vegetarian diet, the benefits are achieved, helping to regulate serotonin in our body.
In addition, nuts, apart from having magnesium, which interferes in the production of tryptophan, have iron, a mineral that is essential for brain cells to function normally. Therefore, iron regulation is related to a greater capacity for concentration, attention and better memory. Therefore, greater and better school/work performance.
TREMENDOUS FOOD!
