As we enter September, signs of autumn are gradually beginning to appear. Autumn is known as the season of harvest, and various ingredients are coming into season.

Food is essential for us to stay healthy and active, but did you know that it also contributes to our mental health?

This time, we will introduce nutrients and ingredients that are effective in relieving stress.

"Amino acids" are essential for maintaining mental health

In recent years, it has become clear that mental condition is deeply related to neurotransmitters and hormones in the brain.

Some of the more well-known ones include norepinephrine, dopamine, and serotonin.

These neurotransmitters and hormones are made from various types of amino acids.

Below we have summarized the main functions of neurotransmitters and hormones related to mental health, as well as foods that contain the nutrients that produce them.

<Noradrenaline/Adrenaline/Dopamine>

Norepinephrine and adrenaline are neurotransmitters that stimulate the sympathetic nervous system, energizing us and increasing our concentration and positivity.

If you are deficient in these nutrients, you are more likely to experience symptoms such as depression, irritability, and lack of motivation.

Dopamine, also known as the "pleasure substance," is a neurotransmitter that produces feelings of enjoyment and comfort and induces positive motivation.

It also plays a role in controlling body movements.

They are made from an amino acid called tyrosine, which is synthesized from phenylalanine.



Foods containing tyrosine : bamboo shoots, meat (chicken, beef, lamb), bonito flakes, milk, egg yolks, peanuts, almonds, bananas, etc.

<Serotonin/Melatonin>

Serotonin is a neurotransmitter that lifts a depressed mood, calms the mind, and relieves anxiety while suppressing emotional outbursts.

It is made from the amino acid tryptophan.

Melatonin, which is closely related to sleep, is produced from serotonin, so if there is a serotonin deficiency, there will also be a melatonin deficiency, which can lead to sleep disorders.

Foods containing tryptophan : In addition to foods containing tyrosine, soybeans (tofu), seaweed, sesame, tuna, cheese, etc.

<GABA>

It is a neurotransmitter and a type of amino acid that relieves anxiety through a different mechanism than serotonin.

Foods containing GABA : natto, okra, yam, etc.

There are many other nutrients that are great for relieving stress!

Amino acids are not the only nutrients that contribute to mental health.

For example, vitamins are involved in the synthesis of the neurotransmitters mentioned above and play a role in producing hormones that combat stress.

Additionally, as it is said that a lack of calcium can make you irritable, calcium and other minerals are also involved in mental health.

Let's take a look at each one.

<Vitamin B1 / Vitamin B6 / Vitamin C>

Vitamin B1 plays an important role in the metabolism of glucose, which is an energy source for the brain and body. It is also involved in the synthesis of neurotransmitters in the brain.

Foods containing vitamin B1 : brown rice, natto, broad beans, pork, beef liver, dried shiitake mushrooms, seaweed, etc.

Vitamin B6 is known as the vitamin that holds the key to the synthesis of neurotransmitters, and has a major impact on brain function.

Foods containing vitamin B6 : bonito, tuna, ground chicken, beef liver, garlic, bananas, etc.

Vitamin C, known for its antioxidant properties, is also a nutrient necessary for the production of adrenal cortical hormones, which are secreted to help cope with stress.


Foods containing vitamin C : fruits such as lemons, kiwis, persimmons, and mandarins, potatoes, broccoli, and bell peppers

<Calcium/Iron>

Calcium is a medium for neurotransmitters in the parasympathetic nervous system to transmit information. It also has the effect of calming irritability, so a deficiency of calcium can make you more susceptible to emotional instability.

Foods containing calcium : milk, dairy products, dried whitebait, cheese, kelp, hijiki seaweed, green and yellow vegetables, etc.

Iron plays an important role in transporting oxygen throughout the body and is also involved in the synthesis of noradrenaline.

Foods containing iron : (Easily absorbed iron) meat, seafood, etc. (Iron that is good to take with meat and vitamin C) grains, soybeans, green and yellow vegetables, etc.

<Dietary fiber/oligosaccharides>

Dietary fiber and oligosaccharides are known to help regulate the intestinal environment.

When you are under stress, your intestinal environment is more likely to become disrupted, so it is important to be mindful of consuming these foods.

Foods containing dietary fiber : grains, vegetables, potatoes, seaweed, konjac, soybeans, etc.
Foods containing oligosaccharides : soybeans, onions, burdock, corn, bananas, honey, etc.

We have introduced nutrients and ingredients that are good for relieving stress, but of course, just eating these foods does not mean you'll be safe.

In order to live each day with a healthy mind and body, it is essential to eat three meals a day at regular intervals and with a balanced diet.

Enjoy a variety of foods every day to avoid an unbalanced diet.

Chewing well can also help relieve stress!

In addition to the nutrients in food, the way we eat also affects stress.

One of the key points in eating is to chew food thoroughly. We chew food by contracting and stretching our jaw muscles.

This jaw muscle exercise provides moderate stimulation to the brain, helping to relieve stress.

You often see athletes chewing gum.

This makes sense, as moving your jaw muscles can have a calming and tension-relieving effect.

The second is to enjoy your meal.

For example, have you ever had the experience of becoming closer to someone you just met over a meal?

In this way, meals facilitate communication, which is essential for enriching human relationships.

Additionally, experimental results have shown that when food does not taste good and eating is stressful, digestive enzymes and digestive hormones are hardly secreted.

In other words, enjoying a delicious meal with someone can be one way of eating that helps keep stress away.

Autumn is the season of taste, with many delicious foods available.

The best thing is to enjoy your meal by chewing well and savoring the flavor of the ingredients.