CHECK Magazin - Gesundheitsmagazin für Männer No.12

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stressfree
Diet has a greater impact on mental health than
previously thought. One study 1 looked at participants
who eat vegetarian, vegan, and omnivorous
diets and their mood. Vegans performed best,
especially when it came to depression and anxiety.
One reason for this could be the fear and stress
hormones that the animals build up in industrial
farming. So what does that mean for us today? In
a time that calls for energy saving, deceleration and
more humanity, a diet that is mainly plant-based
could not only be doing the planet and the economy
a favour. It could also be doing a favour for your
mental health. Simply put, you absorb less anxiety
and stress through food. Five simple tricks to
make your diet change easier. (TS, MB)
– 1 –
Make vegetables the star of the show
Crazy things like celery steak, peppers stuffed with
lentils or peanut curry aren’t just fun to cook with.
They are also a lot cheaper than meat products in
the long run.
– 2 –
Proteins without cruelty
There are many healthy protein sources that don’t
come from the slaughterhouse: tofu, tempeh,
edamame (soybeans), lentils, chickpeas, and
beans are readily available and can be made in
almost any combination. Nuts such as almonds
and walnuts and seeds such as sunflower and
pumpkin seeds also provide protein.
egan
– 3 –
Vegan does not
always mean healthy
Processed vegan foods often contain palm oil and
coconut oil laden with saturated fat or too much
salt and sugar. So it’s better to cook with wholesome,
nutritious foods that also happen to be vegan:
carrots, hummus, dried fruit or whole-wheat
tortilla chips with guacamole.
– 4 –
Buy the dozen
Vitamin B12 to be precise. It converts food into
energy and supports brain function. Unfortunately, it
is mainly found in animal products. An alternative are
fortified cereals and energy bars or B12 supplements.
The recommended daily dose for adults is around
2.4 micrograms.
– 5 –
What about Omega 3?
Nutrition
The lie that we have to eat fish is ingrained in us.
Yes: DHA and EPA are two types of omega-3 fatty
acids that are important for the eyes, brain and heart.
They’re found primarily in oily fish like salmon, but
can also be made by the body in small amounts from
ALA, another type of omega-3 found in plants like
flaxseed, walnuts, canola oil, and soy. Incidentally,
fish do not produce these valuable oils themselves:
they absorb them from micro-algae, which are also
available in capsule form for humans.
1
https://pubmed.ncbi.nlm.nih.gov/25415255/
37 CHECK MAG #12