The menu recommended by specialists to avoid “the disease of sadness”. The miracles a mineral does in the fight against depression

Depression affects most of the adult population. It is a debilitating condition, often underestimated in Romania, which affects the population from several points of view. However, the specialists found some foods that have certain benefits in the most natural treatment of depression.

Depression affects 10% of the population of Romanian Photo Adevărul

Depression is an affective disorder that is increasingly encountered worldwide but also among Romanians. According to the World Health Organization (WHO), about 5% of the world's adult population lives with depression, a mental condition that can have a profound impact on a person's general health. Prolonged depression weakens the immune system and implicitly the body's defense capacity in front of different bacteria, in front of viruses and diseases. Last but not least, it destroys social and professional life. In Romania, it is estimated that about 10% of the population suffers from depression. What is worse, in Eastern Europe, depression is underestimated, stigmatized and hidden.

“Unfortunately, Eastern Europe faces a much greater stigma opposite the psychiatric patient. It should be taken into account that stigma has a double source in the psychic patient. On the one hand, of the population. Certain rights are not respected, they are stigmatized. But it is also an autostigm that is often found. Patients feel inferior to others for the simple fact that they have a mental illness ”says psychiatrist Emil Panțiru.

Good news comes from the new studies conducted worldwide. Namely, depression can be prevented or improved with nutrition. There are some foods rich in miraculous minerals in the fight against depression. Specialists have also identified the amount needed to prevent or overcome depression, including menu variants.

Food, a key factor in the struggle with depression

Previous research shows that people can reduce their risk of depression by following healthy lifestyle rules, such as sufficient sleep, regular physical exercises and a suitable diet. Foods associated with a low risk of depression, such as fatty fish, green leafy vegetables, berries and foods rich in probiotic, such as yogurt and pickled cabbage, have been identified. All this helps to reduce the symptoms and improve the health to limit the drug treatment that has side effects but also certain limits.

“Mental health disorders, including depression, impose a major global burden, and current treatments, such as pharmacotherapy, often have limitations and side effects. Diet is a modifiable factor that can be targeted for prevention and adjuvant treatment. Understanding how specific dietary components influence mental health and high -risk strategies diseases and improve general well -being ”Dr. Minkook Son, assistant professor at the Department of Medicine College of Dong-A in the Republic of Korea, told Medical News Today.

The seven magical minerals

Minkook Son is the author of a new study published in the magazine “Nutrients”. For this, the Korean specialist together with his team did an analysis using public health data from the national health and nutrition survey in Korea and the United States. This survey included over 22,000 participants from both Asia and North America. In carrying out the study, the specialists focused on seven essential minerals for the human body: sodium, potassium, phosphorus, magnesium, iron, zinc and calcium. Each was examined and tested to see the potential effects in reducing the risk of depression.

“These seven minerals are constantly measured in both Korea and the United States, allowing a standardized transnational analysis. They are also biologically relevant to brain function, neurotransmission and neuroinflammation, processes involved in the physiopathology of depression.”explains the Korean doctor for the same publication.

Other specialists also show that minerals such as potassium, magnesium and selenium interact with vitamins D, C and is supporting functions throughout the body. The whole body, including the psychic function, works optimally when the levels of these minerals, in the body, are sufficient.

Potassium, a possible key in preventing and overcoming depression

The analyzes performed by the specialists of Dr. Son's team have come to the conclusion that a high level of potassium in the body leads to prevention of depression. The study participants from both countries, with a high level of potassium, had the lowest risk of depression. So this seems to be the key mineral in the fight with this unkind disorder. “Potassium has appeared as a common protection factor in depression in both populations, despite differences in eating habits. This consistent association suggests that potassium intake could play a fundamental role in mental health, supporting public health strategies to encourage potassium -rich diets as part of the effort to prevent depression.”says the doctor Son for Medical News Today. Two other minerals, besides potassium, with a strong anti-depressive effect are sodium and zinc.

Monique Richards, for example, a well -known diet and nutritionist says that potassium balances cellular fluid levels and helps transmit nerve signals in the brain, optimizing its activity. Dietitians recommend that a person consume between 2600 and 3400 milligrams of potassium daily. It is found in a variety of foods and the specialists emphasize a balanced diet, but very rich in potassium. Monique Richards emphasized that precisely these potassium -rich foods are generally consumed at least by people.

What are potassium -rich foods and what to eat

Nutritional specialists say that potassium -rich foods are primarily fruits and vegetables. The most important sources are bananas, avocado, leafy green vegetables such as spinach, kale, salad, but also potatoes and beans. Potassium sources are also plums, peaches, watermelon and yogurt. There are specialists like those from Health Direct who say that chicken, fish, even pork are high in potassium and are essential for a balanced diet. The daily amount of potassium is determined by age, sex but also health. Men, for example, need an increased amount of potassium, compared to women. Here, for example, a daily potassium -rich menu, recommended by specialists.

Breakfast:

oats with almonds and a half banana plus orange juice enriched with calcium

Intermediate snack:

a cuis of fresh or dried apricots

Lunch:

spinach salad, boiled eggs, nuts and beans

Dinner:

Salmon with potatoes and beetroot

The evening snack:

Greek yogurt with berries

For a saying, poultry meat and sporadically red can be added. At the same time, citrus fruits are recommended that, according to some studies, reduce the risk of depression by 20%.