New research continues to reveal the important role of food nutrients in mood regulation. B vitamins such as vitamins B1, B6 and B12 are closely related to the normal synthesis of neurotransmitters, especially in the brain, which derive chemicals that positively affect mood. Omega-3 fatty acids (EPA and DHA) are thought to help suppress inflammation and reduce symptoms of depression and anxiety.
Minerals such as iron, zinc, and magnesium play an important role in nerve conduction and neuronal activity, playing a key role in stabilizing mood. Folic acid has been shown to be inversely associated with the incidence of depression, while its role in metabolism may involve the production of dopamine and norepinephrine.
In addition, antioxidants such as vitamin C and selenium help to reduce oxidative stress in the body, slow down the aging of nerve cells, and help maintain mood stability. This series of studies supports a strong link between diet and emotional health.
What can I eat to improve my mood? The 12 nutrients that have been shown to be involved in the prevention and development of depressive symptoms are: vitamin B1, vitamin B6, vitamin B12, long-chain -3 fatty acids (EPA and DHA), iron, zinc, magnesium, potassium, vitamin A, vitamin C, folic acid, and selenium.
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