Often shunned or associated with poorly engaging plans, vegetables are not always popular. However, beyond their benefits for physical health, they also play an essential role in our mental well-being.
“”It has been shown that a healthy diet rich in whole food containing many nutrients improves our mental health, including our mood“Explains Liz Weinandy, American dietician, in the media Real Simple.
Conversely, it alerts the deleterious effects of certain processed foods: “Eating foods rich in saturated sugar and fats, as contained in many ultra-transformed foods, causes stress and inflammation in our body, including our brain.“”
Why do some vegetables have a direct effect on mood?
The answer is in our belly. Or rather in what lives there: the intestinal microbiota. Alexandra Murcier, dietitian-nutritionist, confirms this. “”Our diet can improve our mood because: serotonin (well-being hormone) is largely linked to the quality of our intestinal microbiota, which depends on what we eat “.
And that’s not all. “Fibers have a prebiotic effect because they nourish good bacteria in our intestine. A diet rich in fruits and vegetables containing antioxidants also reduces inflammation, recognized to increase anxiety and depression.”
And vitamins B6, B9 and B12, present in certain vegetables, are essential, because “They act as cofactors in the synthesis of serotonin and dopamine “ Two key neurotransmitters for our emotional balance. So what are the best vegetables to boost your morale naturally?
Spinach
This green leafy vegetable is rich in vitamin B9. He therefore participated directly in the production of serotonin. “Be careful not to cook them too much, even to consume them raw, to preserve its richness in vitamin“recommends Alexandra Murcier.
The onions
Rich in fiber like inulin, they nourish our microbiota. “”Onions have a prebiotic role that improves our intestinal microbiota“Note the dietician.
The peppers
Colorful, crunchy and very rich in vitamin C, they even surpass citrus fruits.
“”Vitamin C is antioxidant, it limits chronic inflammation. Better to consume them raw because it is very sensitive to heat “ specifies Alexandra Murcier. The capsaicin they contain also acts as a natural stimulant of happiness.
Carrots
Their orange color is a reflection of their beta-carotene concentration, a powerful antioxidant.
Legumes
Rich in fibers and widely used in Mediterranean diets, they improve digestion and emotional balance. “”Studies have shown that a diet rich in fruits, vegetables and legumes is associated with lower depression rates “ underlines Liz Weinandy.
Mushrooms
“”They are rich in vitamins of group B, essential for the production of neurotransmitters “ Estees Alexandra Murcier.
The cabbage
“”They combine vitamin B9 and antioxidants for an anti-inflammatory and neuroprotective effect“Concludes our expert.
You now know how to compose your plate, to boost your good humor.