However,
Potassium -rich diet linked drop:
- About 5% of the adult population in the world lives with depression. Nevertheless,
- Previous research shows that people can help reduce their risk of depression by following healthy lifestyle guidelines. For example, such as consumption of nutritional diet. Similarly,
- A new study has identified specific minerals – including potassium. Consequently, zinc – which can also help reduce the risk of a person. In addition,
According to the World Health Organization (WHO). Moreover, 5% of the adult population in the world Life with depression – a state of mental health that can have a deep impact on a person’s overall health. For example, potassium -rich diet linked drop
Previous research shows that people can help reduce their risk of depression by following healthy lifestyle guidelines. Similarly, as well as sufficient sleep, exercise regularly and follow a healthy diet. However,
Certain foods have also been linked to a decrease in the risk of depression. Moreover, such as fatty fish, green leaves, berries and foods rich in probiotics such as yogurt and sauerkraut. Therefore,
“Mental health disorders. Meanwhile, including depression, impose a major global burden, and current treatments-such as pharmacotherapy-often have limits and side effects,” said Dong-A university of MD, PHD, assistant professor in the Dong Medicine College Dong Dong of the Republic of Korea, Medical news today
“Diet is a modifiable factor that can be targeted for prevention potassium -rich diet linked drop and complement treatment. Furthermore, Understanding how specific food components influence mental health could provide low-risk strategies. However, widely accessible to reduce the load of illness and improve global well-being, “said his son.
He is the corresponding author of a new study recently published in the journal Nutrients which has identified specific minerals – including potassium. Nevertheless, zinc – which can also help reduce the risk of depression of a person. Nevertheless,
7 minerals and their link with the risk of depression
– Potassium -rich diet linked drop
For this study, the researchers carried out a transversal analysis using data on the health of the national survey on health and nutrition examinations in Korea (Knhanes) and the United States (Nhanes)including more than 22,000 participants in the study.
Scientists have focused specifically on potassium -rich diet linked drop seven minerals – sodium. potassium, phosphorus, magnesium, iron, zinc and calcium – to examine their impact on the risk of depression.
“These seven minerals are systematically measured in the Knhanes and Nhanes, allowing a standardized transnational analysis,” said his. “They are also biologically relevant to brain function, neurotransmission and neuroinflammation, the processes involved in the pathophysiology of depression.”
Potassium, zinc, sodium linked to a lower risk of depression
During the analysis, the researchers found that the two participants in South Korea and the United States who had higher potassium levels had the lowest risk of depression.
“Potassium has become a common protective factor against depression in both populations, despite differences in eating habits,” said sound.
“This coherent association suggests that potassium intake can play a fundamental role in potassium -rich diet linked drop mental health. supporting public health strategies to encourage potassium -rich diets in the context of depression prevention efforts.”
– son of Minkook. MD, PHD
In addition to potassium, during the examination of Korean participants, researchers discovered that higher sodium levels were correlated at a risk of reduced depression. Among the American participants, higher levels of zinc were another mineral linked to lower chances of developing depression.
“Cultural diets, primary food sources of each mineral and the differences in bioavailability probably contribute to these differences,” said his. “For example. in Korea, sodium intake is high due to fermented dishes and broth -based, potentially interacting with other nutrients to influence mood. »»
“In the United States. zinc intake from sources of animal protein can play a more important role in the neurochemical routes relevant to depression,” he continued. “These variations highlight the importance potassium -rich diet linked drop of considering nutritional contexts specific to the population when evaluating mental health risk factors.”
“Because our study is transverse, it cannot establish causality,” added her. “Future work will include longitudinal cohort studies. intervention tests to clarify causal relationships, as well as mechanistic research to understand how mineral intake influences the risk of depression at the biological level.”
How can I increase my potassium intake?
Mnt had the opportunity to speak with Monique Richard. MS, RDN, LDN, a nutritionist dietitian and owner of nutrition to the aim, about this study, in which it was not involved.
Richard said she was not surprised by the results. “Potassium balances cellular fluid levels, helps muscle contraction and transmits nervous signals into the brain,” she told us.
“Minerals such as potassium. magnesium and selenium work with vitamins like D, potassium -rich diet linked drop C and E to support functions throughout the body, as well as many enzymatic reactions, and act like electrolytes to support the balance of fluids. We prospere when we have sufficient levels of all these elements working together in the highly complex factory of the human body. ”detailed Richard.
The dietitian also pointed out that potassium is often An under-consomed nutrient In the American diet. correlation with the deficient intake of the daily portions of fruits and vegetables.
“Recommendations vary from 2,600 to 3,400 mg (milligrams) or more per day, depending on sex, health conditions, level of activity and hydration. Keep in mind that it is not a single nutrient. but a combination of the way they all work together to support physical and mental health. If a variety of potassium -rich diet linked drop potassium needs and nutrients are incorporated throughout the day.
– Monique Richard. MS, RDN, LDN
Richard gave this example as a high daily menu in potassium:
- Breakfast: oatmeal with almonds and half a banana, as well as 4 ounces of orange juice enriched in calcium
- Snack: 1/2 cup of dried apricots
- Lunch: spinach salad, hard eggs, nuts and red beans
- Afternoon snack: 1 cup edamame
- Dinner: 4 ounces of salmon with sweet potatoes and sautéed green vegetables
- Evening snack: plain Greek yogurt and fresh berries.
Richard has also suggested focusing on what fruits. vegetables are currently in season and trying to incorporate various products and articles throughout the day of these additional foods naturally rich in potassium:
- musk
- beans (lima, white, kidney, soy)
- green beets
- lenses
- fisheries
- pumpkin
- spinach
- sweet and brown potatoes, with potassium -rich diet linked drop the skin
- Beet
- Yams.
Even if the diet is not the only important factor in mental health. the recent study adds to the evidence that the option of healthy foods can help regulate mood.
“In all continents. age groups, mineral exhausted diets increase red flags for depression – and a multitude of other health problems – therefore moisturizing and mineral foods are not only healthy, they could heal,” said Richard.
By establishing itself: “Potassium helps keep your heart happy and in good brain. Together, it is a mood stabilization recipe. »»
Dr Stéphane Cohen
Dr. Cohen writes for 30 potassium -rich diet linked drop years and is a world renowned expert in the field of medicine and well-being. Acclaimed speaker, Dr. Stéphane Cohen has given more than 100 conferences in Europe as well as numerous conferences abroad to various audiences. including in the United States.
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