首页分享 Lifesum推出5种改善心理健康的最佳饮食变化

Lifesum推出5种改善心理健康的最佳饮食变化

来源：花匠小妙招时间：2025-08-15 19:10

LOS ANGELES, March 27, 2024 /PRNewswire/ -- A leading nutritionist at Lifesum, the global healthy eating platform, has unveiled the 5 best diet changes to improve mental health.

洛杉矶，2024年3月27日，全球健康饮食平台Lifesum的领先营养师，公布了5种改善心理健康的最佳饮食变化。

Poor mental health cost the US economy $193.2 billion (source) and the global economy $1 trillion (source), considering factors such as lost productivity, absenteeism and turnover.

考虑到生产力下降、旷工和营业额等因素，糟糕的心理健康状况使美国经济损失1932亿美元（来源），全球经济损失1万亿美元（来源）。

And mental health is a significant challenge for Gen Z and Millennials. In a recent Lifesum survey, 81% of Gen Z and Millennials said they would quit their jobs tomorrow due to stress, and 48% said that work-related stress affected their personal lives (source).

对于Z一代和千禧一代来说，心理健康是一个重大挑战。在最近的一项寿命调查中，81%的Z一代和千禧一代表示他们明天会因为压力而辞职，48%的人表示与工作有关的压力影响了他们的个人生活（来源）。

'Many people don't realise the link between food and mental wellbeing,' said Signe Svanfeldt, lead nutritionist at Lifesum. 'A nutritious, balanced diet positively impacts our energy and mood, as well as our gut microbiota, which influences our mental wellbeing.'

“许多人没有意识到食物和心理健康之间的联系，”Lifesum首席营养师西尼·斯万菲尔德（SigneSvanfeldt）说营养均衡的饮食会积极影响我们的能量和情绪，以及肠道微生物群，从而影响我们的心理健康。”

Lifesum has unveiled the 5 best diet changes to improve mental health:

Lifesum公布了5项改善心理健康的最佳饮食变化：

1. Increase Prebiotic Intake

1、增加益生元摄入量

Including pre and probiotics have been found to have a positive impact on mental health by reducing inflammation and making more neurotransmitters like serotonin, a 'happy hormone' that regulates mood and reduces symptoms of stress and anxiety (source). These include:

包括pre和益生菌在内的益生菌已被发现通过减少炎症和产生更多神经递质（如血清素）对心理健康产生积极影响，血清素是一种调节情绪并减轻压力和焦虑症状的“快乐激素”（来源）。其中包括：

Vegetables, including broccoli, spinach, and carrots

蔬菜，包括西兰花、菠菜和胡萝卜

Whole grains like oats, quinoa, and brown rice

燕麦、藜麦和糙米等全谷物

2. Eat More Probiotic-Rich Foods

2、多吃益生菌丰富的食物

Probiotics regulate the composition and activity of gut microbiome, which can reduce symptoms of depression and anxiety (source). Examples include:

益生菌调节肠道微生物组的组成和活性，可以减轻抑郁和焦虑的症状（来源）。例子包括：

Sauerkraut and other types of fermented cabbage

酸菜和其他类型的发酵卷心菜

Some dairy products, including kefir and yogurt

一些乳制品，包括开菲尔和酸奶

3. Increase Omega-3 Fats

3、增加ω-3脂肪

Omega-3 fats reduce inflammation in the brain linked to mood disorders like depression and anxiety, thereby improving mental wellbeing (source). These include:

ω-3脂肪减少大脑中与抑郁和焦虑等情绪障碍相关的炎症，从而改善心理健康（来源）。其中包括：

Seeds, including flaxseed and chia seeds

种子，包括亚麻籽和chia籽

Walnuts

核桃

4. Consume More Polyphenols

4、多喝多酚

Polyphenols promote healthy blood flow to the brain and can protect it from oxidative stress and inflammation, increasing overall mental well-being (source). Examples include:

多酚促进健康的血液流向大脑，可以保护大脑免受氧化应激和炎症的影响，提高整体心理健康（来源）。例子包括：

Fruit like apples, grapes, and kiwi

苹果、葡萄和猕猴桃等水果

Nuts, including walnuts, hazelnuts, and pecans

坚果，包括核桃、榛子和山核桃

5. Increase Your Complex Carbs

5、增加复合碳水化合物

Complex carbohydrates may support gut health, digestion and provide our bodies with essential nutrients which can help reduce symptoms of anxiety (source). These include:

复合碳水化合物可以支持肠道健康，消化，并为我们的身体提供必需的营养素，有助于减轻焦虑症状（来源）。其中包括：

Whole grains, including oats, barley, and buckwheat

全谷物，包括燕麦、大麦和荞麦

Root vegetables like sweet potatoes, beet root, carrots, and parsnip

块根蔬菜，如红薯、甜菜根、胡萝卜和防风草

SOURCE Lifesum

源寿命