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Have you ever thought that eating out can affect your mental health?
The lack of vitamins and minerals affect the level of concentration, anxiety but also part of the other functions of our brain.
Besides the fact that our body is subjected daily to various factors of aggression, such as pollution and daily stress, the diets rich in sugars, chemicals, and unsaturated fats increase the risk of developing medical problems.
Deficiency of saturated protein and fat, poor daily diet in fruits and vegetables affect the daily amount of nutrients needed by the brain and thus increases the risk of depression, anxiety or attention deficit. Proteins, composed of amino acids are the ones that help release serotonin, known as the “happiness hormone”, which is essential in regulating your mood and wellness.
Well known to you due to the health benefits of diabetes and obesity, bitter melon has many more benefits, less known.
Due to the nutritional content, bitter melon, it could protect against cerebral ischemia and it can also improve mental health.
With only 19 kilocalories per 100 grams, this is a healthy food that can be included in your daily diet.
100 grams of bitter melon contain 4.32 grams of carbohydrates, 1.95 grams of sugars, 2 grams of dietary fiber, 0.18 gram of fat, and 0,84 gram of protein.
Also, 100 grams of melon bitter gives us 1% of the recommended daily dose of beta-carotene, 1% of the recommended daily dose of lutein and 1.3 milligrams of zeaxanthin.
Vitamin B plays an important role in the conservation of amino acids in neurotransmitters.
Vitamins B6 and B9 or folate are all associated with depression, memory loss or even paranoia and hallucinations.
These deficiencies occur more frequently in adults over 50 years of age, vegans or other types of strict vegetarians, alcoholics and those who are under certain drug treatments.
100 grams of melon bitter gives us 4% of the recommended daily dose of vitamin B1, 4% of the recommended the daily dose of vitamin B2, 2% of the recommended daily dose of vitamin B3, 4% of the recommended daily dose of vitamin B5, 3% of recommended the daily dose of vitamin B6 and 13% of the recommended daily dose of vitamin B9 or folate.
Vitamin C also plays a very important role in the health of our body and mind, and 100 grams of melon bitter gives us 40% of the recommended daily dose.
Among its most important functions are stimulation of immunity, slowing of aging of the body, diminishing the risk of cancer, maintaining the health of blood vessels, thereby contributing major to the good functioning of the cardiovascular system.
Also, vitamin C contributes to the production of collagen, increases the iron absorption efficiency, has a tonic effect of the nervous system and general tonic, interferes in the metabolism of several substances and participates in the creation of vital compounds, such as neurotransmitters and steroid hormones.
Magnesium is an essential mineral that helps maintain an optimal energy level and relieves depressive states and anxiety, and iron as well as alleviating the symptoms of both conditions is good for people who have growth problems.
Minerals, in general zinc, magnesium, and iron, play an important role in neurological function.
Being shown that zinc can improve a depressed person’s condition.
What you probably didn’t know is, that 100 grams of melon bitter give us 5% of the daily recommended the recommended dose of Magnesium, 3% of the daily dose of Iron, and 8% of the daily dose of Zinc.
The polysaccharide from bitter melon, known as Momordica charantia polysaccharide, is one of the important bioactive components of this edible fruit.
Momordica charantia polysaccharide dose-dependently can attenuate the apoptotic cell death in neural cells, under oxygen-glucose deprivation and can reduced infarction volume in ischemic brains.
This polysaccharide could protect against cerebral ischemia and could be a neuroprotective ingredient in our diet. Also, bitter melon offers unique treatment options to ameliorate not only obesity, hyperglycemia, and hyperlipidemia, but also to prevent high-fat diet induced neuroinflammation associated with microglial cells activation and lymphocyte infiltration.
Increased metabolic flux to the brain during overnutrition and obesity can orchestrate stress response, blood-brain barrier disruption, recruitment of inflammatory immune cells from peripheral blood and microglial cells activation leading to neuroinflammation.
Bitter melon can be consumed in various ways either stir-fried, boiled or even added in various juices and natural smoothies.
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