A diet rich in probiotics may reduce social anxiety
A diet rich in probiotics may help reduce social anxiety in young adults. This is what a study published in the journal Psychiatry Research says.
They answered a questionnaire about their diet and how worried / neurotic they used to be and whether or not they had social anxiety. In the case of students who reported having a high level of neurotic feelings, eating fermented foods was related to fewer social anxiety symptoms.
Probiotics also reduce inflammation in the gut. Researchers believe that because anxiety is always accompanied by gastrointestinal problems, reducing inflammation in the gut is a way to alleviate symptoms.
Probiotics have also been able to modify the body's response to stress and the stress response has strong mental problems such as social anxiety. However, the researchers believe that further studies are needed to be sure about the relationship between probiotics and social anxiety.
Probiotics are present in foods such as yogurts. Here are 8 benefits yoghurt can provide for your health:
Regular consumption of yogurt helps to replenish the beneficial bacteria of the intestinal flora - called probiotics. "They are real soldiers fighting to get rid of the 'bad' bacteria from the body," explains nutritionist Gisela. These micro-organisms contribute to boosting immunity. "The healthy gut is able to separate what does not do us good and absorb the main micronutrients, such as vitamins," he adds.
Being derived from milk, yogurt is an excellent source of calcium, an important mineral for bone health. A portion of 100 grams of the food contains approximately 121mg of calcium, according to the Unifesp Food Chemistry Composition Chart. "I recommend eating yogurt mainly to help the growth of bones and teeth of children and prevent osteoporosis, especially in women," says nutritionist Gisela.
The sooner you start taking calcium to prevent the loss of bone mass, the better. "The skeleton is considered a large reservoir of calcium," says nutritionist Simone Freire, of São Paulo. She explains that peak bone mass is generally reached around the age of 30. "It is believed that by the age of 40 and with the onset of menopause, the decline in bone mass begins, and women are more vulnerable to osteoporosis because of the change in hormone production," he says. of complex B
Nutritionist Thatyana Freitas, from the Stesis clinic in São Paulo, says that these vitamins help maintain muscle tone in the gastrointestinal tract. "They also act in the metabolism of proteins, lipids and carbohydrates and play an important role in the production of energy for the body, in the oxygenation of cells and in the production of neurotransmitters," says the nutritionist. Some studies also point out that B vitamins can help fight depression and anxiety.
Protects the nervous system
"Calcium is a mineral that helps in muscle contractions and in the communication of cells in the nervous system" , says nutritionist Thatyana. With this, there is an improvement in the function of neurons, which are cells of the nervous system that give stimuli (nerve impulses) to perform the most diverse activities of the body. In addition to this nutrient, nutritionist Gisela says that the B vitamins present in yogurt help to improve the efficiency of these nerve impulses.Promotes good humor
"The intestine responds by producing 95% of the serotonin of the whole body, which is a neurotransmitter responsible for good mood," says nutritionist Thatyana. As the beneficial bacteria - probiotics - in yogurt improves the health of this organ, the greater the chances of stimulating the feeling of well-being and good mood, helping you to perform your daily tasks more moodily and willingly. > Improves intestinal transit
As probiotics found in yogurt improve bowel health, it tends to stop being "lazy" and work better. If you consume yogurt regularly, you may be less likely to suffer from constipation and other complications from digestion.
Source of Protein
According to nutritionist Gisela, proteins are critical because they form muscles and viscera. "Proteins are also the hormones that regulate the functioning of the most diverse organs of the body and some types of proteins still serve as antibodies, that is, they defend the body of aggressive agents," says the professional.
May help to lose weight
Researchers at the University of Tennessee (USA) found that obese adults who ate three servings of yogurt a day as part of a low-calorie diet lost 22 percent more weight and 61 percent more body fat than those who simply they cut calories. The study was published in the scientific journal International Journal of Obesity. According to the authors, the results increase the evidence that the intake of calcium and protein from both yogurt and other dairy products can help burn fat and promote weight loss more quickly.
Make you home
The yogurt options on the market are already great, but you can also invest in the homemade recipe indicated by the nutritionist Thatyana - just be careful not to overdo the consumption, because the result is an integral yogurt, that is, with more fat. Check out the recipe here.
A study by the Karolinska Institute in Sweden points out that eating processed meat, such as bacon or sausage, can cause pancreatic cancer. Consuming about 50 grams of this food (the equivalent of a sausage) increases the chances of developing the disease by 19 percent. The consumption of processed red meat has already been linked to bowel cancer.
The most traditional tables do not dispense this fish at Easter lunch. Cod is prepared naturally, retaining all fresh fish properties. It is considered a nutritious fish, tasty, easy to digest, besides being rich in minerals such as iron, phosphorus, magnesium and vitamins A, E, D, B1 and niacin. "Cod is a good source of omega-3 fatty acids and omega-6 fatty acids, which promote the development of the immune system and contribute to the reduction of cholesterol and triglyceride levels," explains nutritionist Fabiana Honda of PB Consultoria e Nutrição from Sao Paulo.
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