Study: The diet rich in potassium helps mental health. The mechanism by which the food changes the mental state and the products that are ideal sources of potassium

Sweet potatoes, spinach and bananas could help prevent mental health problems, thanks to a mineral they contain. A large study published in Nutrients has revealed that people who consume higher amounts of potassium have a lower risk of depression. The research included over 22,000 adults from South Korea and the United States and identified, for the first time, the direct connection between this mineral and mental health. We also detail the foods that are excellent sources of potassium.

The team led by Dr. Minkook Son from Dong-A University in South Korea analyzed seven minerals: sodium, potassium, phosphorus, magnesium, iron, zinc and calcium, using two national nutrition and health investigations. The researchers have chosen these minerals because they are standardized in both countries and because they directly influence the functioning of the brain and the transmission of nerve impulses.

The study has shown that higher potassium consumption is associated with a lower risk of depression, both in South Korea and in the United States, although eating habits are very different. In Korea, where fermented foods and soups predominate in the diet, including sodium seems to have a protective effect. In the United States, the same type of association appears in the case of meat zinc and other animal sources.

According to Dr. Son, the repeat of this pattern among two so distinct populations indicates a real connection, not a statistical accident. How depression remains a major problem globally, and drug treatments have limits and side effects, nutrition could become a practical and accessible complementary strategy to consider.

The mechanism by which the diet changes the mental state

The connection between diet and depression passes through the intestine. Dr. Najaf Amin of Oxford University recently identified 13 types of intestinal bacteria associated with depressive symptoms. His research has shown that these bacteria produce active chemicals, especially short -chain fatty acids such as the butter, which changes the expression of genes and influences the production of neurotransmitters.

The log maintains the integrity of the intestinal barrier, and when the consumption of fibers, fruits and vegetables decreases, the production of this fatty acid is proportionate. The intestinal barrier becomes permeable, leaving the bacteria to enter the systemic circulation where they trigger inflammatory responses. This chronic inflammation affects the mitochondria, the cellular structures that produce energy, and the resulting energy deficit is manifested by chronic fatigue specific to depression.

About 33% of depression cases have increased inflammatory markers. People with pre -existing inflammatory conditions, such as diabetes, hypertension, autoimmune disease, have a double risk of depression compared to the general population. The explanation is related to the same mechanism, namely the inflammation that disrupts the cellular energy metabolism, also affects the balance of neurotransmitters in the brain.

Daily doses and food sources

The daily potassium requirement varies between 2,600 and 3,400 milligrams, according to age, sex and physical activity. However, the average consumption in developed countries only exceeds 2,000 mg, according to American nutritionist Monique Richard.

Potatoes are the most concentrated and accessible source. An average baked potato with peel contains 950 mg, ie almost one third of the daily requirement. Sweet potatoes have 540 mg per portion, plus beta-carotene with antioxidant properties.

Legumes are impressive sources of potassium. The boiled white beans contains 1,190 mg per cup, the lima beans 970 mg, and the lentil 730 mg. They are also rich in prebiotic fibers that nourish beneficial intestinal bacteria, amplifying the protective effect.

Green with dark green leaves also contain this mineral. The beet leaves, although they are frequently thrown, have 650 mg per cup, more than the root. The boiled spinach provides 840 mg of potassium, and the raw state, 170 mg per cup.

Salmon, mackerel and herring bring 300-400 mg of potassium to 100 g and, at the same time, omega-3 fatty acids with anti-inflammatory effect. The wild salmon variants are richer in minerals and omega-3 than the farm.

In the case of fruits, minerals become more concentrated by dehydration. Thus, 100 g of raisins have about 750 mg of potassium, 650 mg curm, and dried apricots over 1,100 mg. An avocado offers around 690 mg per fruit, along with fats that help to absorb vitamins.

From the list of potassium -rich foods, the bananas, which provide 420-450 mg per medium fruit, can be missing. One of the most concentrated sources of potassium is the tomato paste with 2,650 mg per cup.

Example of anti-depression menu

Breakfast can already cover almost a quarter of the recommended daily dose (3,500–4,700 mg for adults). A portion of oats (140 mg) prepared with milk, completed with a hand of almonds (200 mg) and an average banana (approx. 420 mg), pass 750 mg. The combination also brings fiber, protein and carbohydrates with slow absorption, to maintain stable blood sugar and constant energy.

At noon, a raw spinach salad, red beans and boiled egg offers over 600 mg. In addition to potassium, spinach is rich in folic acid and magnesium, important nutrients for brain activity, and legumes contribute with prebiotic fibers that nourish the intestinal flora.

Dinner based on salmon, sweet potato and vegetables climb the contribution by approximately 1,500 mg. The salmon completes with omega-3 fatty acids, and the sweet potato brings beta-carotene and complex carbohydrates.

And the snacks between meals are important. For example, 30 g of dried apricots (380 mg), a cup of Edamame (670 mg) and a Greek yogurt (240 mg) totaling almost 1,300 mg.

In total, the day exceeds 3,500 mg of potassium, ie the recommended upper threshold, associated with lower blood pressure and reduced depression.

Fermented foods such as kefir, yogurt or pickled cabbage also contain potassium, but their advantage is probiotics. Fermentation increases the bioavailability of minerals by up to 30%, so the same nutrients are absorbed more efficiently. In addition, a diverse and active microbiome is associated with decreased inflammation and a more stable neurotransmitter functioning.

The study limitations and what follows

The research coordinated by Dr. Son highlights an association, but does not prove a causal relationship. Because it is a transverse observational study, the scenario cannot be excluded in which healthier people naturally choose potassium -rich foods. The next step is a clinical study randomized with potassium supplements, already in preparation, meant to clarify the cause-effect direct connection.

In parallel, Dr. Amen completes two projects dedicated to the so-called metabolic signatures of depression. Analyzes on hundreds of blood compounds show constant disorders of energy metabolism in depressive patients. The results, which will be published soon, can lead to the creation of personalized tests that would adjust the diet according to the metabolic profile of each.

Researchers, however, emphasize that food changes cannot replace medical treatments in severe forms of depression. The diet has the best effect as a prevention measure or as support for standard therapies. Factors such as chronic stress, lack of sleep or sedentarism can cancel the benefits of correct nutrition, by disturbing the microbiome and amplifying inflammation.

The next step in research aims at personalized medicine. Over five years, certain microbioma tests could indicate exactly which foods optimize individual intestinal flora for maximum mental health. For now, the data show that food diversity, with an emphasis on fresh, legume and fish, can visibly reduce the risk and severity of depression.