The relationship of food with mental health

Food not only nourishes the body, but also maintains mental health. Although genetic or various environmental factors are thought to be responsible for the deterioration of mental health, food also plays an important role.

It was once thought that any single food ingredient, such as folate, omega-3 fatty acids, can help reduce depression and stress. But studies have shown that eating a balanced diet (sugars, proteins, fats, vitamins, mineral salts and water), not a single food ingredient, improves mental health by eliminating unhealthy foods and adding some good foods (antioxidants, antiinflammatory, etc.) to the diet. It is possible.

Staying physically active daily, getting enough sleep, avoiding smoking and choosing the right foods can alleviate oxidative stress in the body as well as delay or eliminate various mental problems (Alzheimer's, Parkinson's, depression, stress, etc.).

Foods that are good to avoid

■ Excess refined grains (white rice, flour, etc.) and saturated fats (ghee, butter, beef).

Processed foods and foods that contain excess sugar and salt, excess sugar and salt.

■ Trans fat bakery food (cakes, biscuits), fast food (pizza, burgers, pastries, etc.) and various soft drinks.

The foods that should be eaten every day

■ Whole grains (such as red flour, red rice), barley, oats, etc. and eggs, skim milk, chicken, fish, nuts, seeds, legumes (lentils, peas, soybeans, etc.).

■ Oily and marine fish for good quality fats, limited amount of olive oil for cooking, a handful of different types of nuts (walnuts, walnuts, almonds, etc.) and seed foods (chia, linseed) every day.

■ Eat enough vegetables and fresh fruits. Drink enough water.

As a rule for vitamin D, sunlight should be applied on the skin three to four days a week.

Fruits, nuts, seeds, salads etc. can be eaten for breakfast.

■ Eat moderately. No lunch can be omitted.

The risk of cancer in food wrapped in paper!

In our busy lives we eat nothing from the street side shops every day. Among those foods are jhalumuri, chop, singara, chamucha and many other delicious foods. But apart from these foods, how many more foods are always given wrapped in paper. This is a common practice among food vendors. But food wrapped in paper causes severe damage to the body. Scientists have warned that even so many can die in the body like cancer.

India's Food Safety and Quality Assurance Agency (FASA) has said the same.

Scientists say that this habit of eating can eventually lead to serious diseases like cancer. Food is usually wrapped in newsprint or torn paper. But the paper is printed with ink mixed with various chemicals. If the ink goes directly into the stomach, the body can be bad and even die.

The ink on the newspaper mixes a little, stays a little loose. As a result, harmful ink goes into the stomach. Eating food wrapped in newspaper for a long time is sure to cause physical harm.

That is why scientists are talking about eating in a healthy way instead of food wrapped in these papers to live a healthy life.

Cardiology and diet

Apart from hereditary factors, the number of heart patients is increasing due to irregular lifestyle, eating habits, lack of physical labor, wrong diet, anxiety etc. Although hereditary factors cannot be altered, it is possible to reduce the risk of heart disease by modifying or correcting each of these factors. Not only that, these changes can play a significant role in preventing as well as treating heart disease.

The changes in eating habits that can play a significant role in the treatment of heart disease by reducing the symptoms of heart disease and helping to prevent heart disease are:

Fat

There is a lot of trans fat in fried food, fast food, crunchy or crunchy food, bakery food etc. This type of fat raises bad cholesterol in the blood and lowers good cholesterol and increases the risk of heart disease. Artificial foods are high in trans fat. In addition to bakery food, such as biscuits, cakes, pies, fast food, chips, frozen pizza or other fast food, etc. have much more trans fat. So for those who have heart disease, this harmful fat should be avoided to prevent heart disease. Before buying any food, make sure that there is no trans fat in it. Trans fat-free foods are essential for the treatment and prevention of heart disease.

Saturated fats, such as ghee, butter, dalda, beef fat, ice cream, cream, condensed milk, etc. increase the risk of heart disease. However, good cooking vegetable oils, such as olive oil, sunflower oil, canola oil, rice bran oil, etc. are good to eat in moderation.

Sodium or salt

The biggest source of sodium is table salt. Sodium is found in many foods and nutrients in addition to salt. Foods that contain baking powder, baking soda, testing salt, soy sauce, sauce, butter, fish boss, etc. contain a lot of sodium. Natural foods, such as beef, liver, brain, processed foods, mutton, etc. contain a lot of sodium. A sodium-controlled diet is recommended to control the blood pressure of most heart patients.

Many people avoid eating extra salt with their meals but unknowingly eat extra sodium-rich foods, which increases their risk of heart disease and problems. It is therefore advisable to avoid taking separate salt with meals as well as avoid packaged foods, pickles, organ meats, bakery cakes, pastries, biscuits, restaurant meals etc.

Carbohydrates

Simple sugary and simple sugary foods, such as sugar, chocolate, molasses, cold drinks, sweets, energy drinks, commercial fruit juices, etc. must be avoided. This type of food makes glucose in the blood faster. Excess glucose raises the levels of triglycerides (TG) in the blood, which is responsible for heart disease.

However, many vegetables including complex carbohydrate foods such as red flour bread, red rice, oats, chira, sweet potatoes, kachu are good sources of complex carbohydrates. The fiber or dietary fiber obtained from such carbohydrates helps to reduce bad cholesterol in the blood and increase the level of good cholesterol. The calories in these types of carbohydrates help control weight.

Protein

Protein is a very important nutrient for heart disease. Heart patients who have good kidneys need to consume at least 1.2 to 1.5 grams of protein per kg body weight. Fish is a very good source of protein for heart patients. In addition to protein from fish, omega 3 fatty acids are found, which are beneficial for the heart. In addition, chicken, pulses, eggs, low fat milk, yogurt, nuts are very good sources of protein. However, if you have kidney problems, you should take protein as advised by the dietitian

Vegetables and fruits

People who eat fruits and vegetables from an early age have a much lower risk of heart disease. However, not only to avoid the risk of heart disease, the emphasis is on vegetables and fruits to cure heart disease. Potassium in fruits and vegetables helps in controlling blood pressure and fiber in fruits and vegetables helps in reducing bad cholesterol, weight and blood pressure. Minerals and vitamins in vegetables, especially vitamins C, E and A, help to increase immunity, which reduces the risk of other heart diseases.

It is better to eat vegetables in 2 to 3 servings daily. It is better to eat fruits in 2 to 3 servings per person. Salad, mixed vegetable vegetarian, vegetable, fruit and fruit salad is very beneficial. However, sugary fruit juices must be avoided.

Water and liquid

Moderate water intake is essential to lose weight. However, some heart diseases require water and fluid control. Coconut water, low fat milk, sour curd lachchi, vegetable soup, chicken soup, green tea, lemon water, cinnamon tea, homemade fruit juice without sugar etc. are healthy drinks.

In addition to eating habits, there are other things that must be followed: