Latest news with #B-vitamins
NDTV
12-05-2025
- Health
- NDTV
Does Consumption Of Ultra-Processed Food Worsen Your Mood
In today's fast-paced lifestyle, instant noodles, packaged snacks, sugary cereals, and ready-to-eat meals offer convenience. But there's growing evidence that these ultra-processed foods (UPFs) might be taking a toll not just on our physical health, but our mental well-being too. Several studies, including those published by Harvard Health Publishing and the World Health Organisation (WHO), have linked high UPF consumption with an increased risk of depression, anxiety, and mood disorders. But how exactly do these foods affect our brain chemistry? And can replacing them improve our mood? Let's understand the connection between ultra-processed foods and your mental health. What makes ultra-processed food harmful for mental health? UPFs are heavily altered from their original state using additives, preservatives, sugars, and emulsifiers. They often lack fibre, essential nutrients, and antioxidants needed for brain health. According to researchers from the University of São Paulo, regular intake of UPFs may lead to neuroinflammation, disruption of gut microbiota, and unstable blood sugar, all factors associated with worsening mood and mental health. 1. UPFs disrupt gut health, which is linked to mood The gut and brain are deeply connected via the gut-brain axis. UPFs, low in fibre and high in artificial additives, harm gut bacteria. A disturbed gut microbiome is associated with mood swings, irritability, and depression. A 2022 study in Psychiatry Research found people with diverse gut bacteria had fewer symptoms of anxiety and depression. 2. High sugar content causes emotional crashes UPFs are often loaded with refined sugar, leading to quick spikes in blood sugar followed by crashes. This blood sugar rollercoaster can affect energy levels, increase irritability, and worsen depressive symptoms. According to the American Psychiatric Association, poor glycaemic control may intensify symptoms in individuals with mood disorders. 3. Trans fats and additives can lead to neuroinflammation Many packaged foods contain trans fats and synthetic additives which may contribute to chronic low-grade inflammation in the brain. Inflammation is known to play a role in depression and anxiety. The British Journal of Psychiatry published a study linking diets high in processed food to a 58% increased risk of depression. 4. Lack of essential nutrients affects brain function UPFs often lack omega-3 fatty acids, magnesium, zinc, and B-vitamins, key nutrients that support neurotransmitter function and emotional regulation. A nutrient-deficient diet has been associated with slower cognitive function and an increased risk of mood disturbances. 5. UPFs can create dependency-like behaviour Studies show that ultra-processed foods may activate the brain's reward system similarly to addictive substances, leading to compulsive eating and dependency. This cycle of bingeing and guilt can damage self-esteem and increase the risk of emotional disorders over time. Healthier swaps for better mood and energy 1. Replace packaged snacks with roasted chana, nuts, or fruit. 2. Opt for home-cooked meals using whole grains like millets, brown rice, or dalia. 3. Consume fermented foods (like curd, kanji, or idli) for gut health. 4. Add magnesium-rich leafy greens, bananas, and seeds to your diet. 5. Stay hydrated, sometimes fatigue or brain fog is linked to dehydration. 6. Limit caffeine and sugary beverages which can disrupt sleep and mood. 7. Try meal-prepping to avoid reaching for packaged options when tired. While occasional consumption of processed food is not harmful, a diet dominated by ultra-processed foods can quietly affect your emotional balance. Building a mood-friendly diet rich in whole foods, fibre, and healthy fats can support better mental health. As research grows, one thing is clear, what you eat can have a powerful effect on how you feel. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Time of India
30-04-2025
- Health
- Time of India
Avocado vs Apple Benefits: An avocado a day? Is it time to rethink that old apple saying?
We've all grown up hearing, 'An apple a day keeps the doctor away.' But somewhere between smoothie bowls, avocado toasts, and Instagram's obsession with #wellness, a new contender has quietly risen in the ranks of superfoods: the humble avocado. Tired of too many ads? go ad free now Well, not so humble anymore — it's bold, green, creamy, and confidently sitting in the carts of every health-conscious shopper. Before we pit apple against avocado, let's be fair — apples are still great. They're rich in fiber (especially if you don't peel them), vitamin C, antioxidants, and they help in maintaining gut health and regulating blood sugar. They're crunchy, low-calorie, easy to carry, and don't need refrigeration. But now… there's avocado. Underneath that creamy texture and trendy image lies serious nutritional power. Avocados are packed with heart-healthy monounsaturated fats , are a rich source of potassium (more than bananas!), are full of fiber, especially the kind that feeds your good gut bacteria, are loaded with vitamin K, vitamin E, B-vitamins, and folate and are known to support brain health, thanks to those fats and antioxidants. Apples are great for low-calorie snacking and boosting immunity, but avocados offer more sustained energy, help with cholesterol control, and keep you full for longer — which is a big deal if you're trying to manage your weight or avoid constant snacking. Exclusive health benefits avocado offers Here's why so many nutritionists are nudging clients toward adding avocado to their diets: The monounsaturated fats in avocado help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. Tired of too many ads? go ad free now This combo is gold when it comes to heart disease prevention. Thanks to folate, vitamin E, and those healthy fats, avocados support cognitive function and may reduce the risk of age-related memory loss. Avocados are high in both soluble and insoluble fiber. Translation? They feed your good gut bacteria and help keep digestion smooth. Win-win. Avocados keep you full — not stuffed, but satisfyingly full. That means less room for junk and fewer crashes between meals. Loaded with antioxidants like lutein and zeaxanthin, avocados help reduce inflammation — a root cause of many chronic diseases. 150 grams of avocado offers 240 calories: USDA According to the USDA, one medium avocado (about 150g) is a nutritional powerhouse packed with heart-healthy monounsaturated fats, offering around 240 calories, 22g of fat (mostly oleic acid), 13g of fiber, and nearly 3g of protein. It's rich in potassium (about 700mg), more than a banana, and provides significant amounts of vitamin K, folate, vitamin E, and vitamin C. It's also a source of magnesium, copper, and B-vitamins like B5 and B6. Naturally cholesterol- and sodium-free, avocados support heart, brain, and gut health, making them a nutrient-dense addition to a balanced diet. Yes, avocados are higher in calories than apples. But it's not about raw numbers — it's about nutrient density and how long it keeps you full. A small serving (about one-third of an avocado) adds richness and health benefits without going overboard. If you're still eating apples daily — keep going! They're a fantastic part of a healthy lifestyle. But don't sleep on avocados. They bring a different kind of goodness to the table — rich, creamy, satisfying, and health-boosting in all the right ways.
