Apesar de ainda não haver consenso entre os especialistas, não são poucos os trabalhos científicos que vêm apontando o poder de certos alimentos para espantar a tristeza, combater a depressão, a ansiedade e melhorar nosso estado de espírito como um todo.
A explicação estaria nos neurotransmissores – substâncias que transmitem impulsos nervosos ao cérebro e são responsáveis pelas sensações de prazer que sentimos – que podem ter seu metabolismo comprometido em função de distúrbios fisiológicos ou deficiências nutricionais.
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Neurotransmissores importantes como a serotonina, a dopamina e a noradrenalina, dependem de seus aminoácidos precursores para que sejam sintetizados por nosso organismo e mantenham-se em níveis cerebrais adequados.
‘A produção da serotonina é dependente da ingestão de alimentos fontes de triptofano, já a dopamina e a noradrenalina são produzidas com o auxilio da tirosina, outro aminoácido importante na nossa alimentação’, explica o geriatra Eduardo Gomes, diretor da rede de Clínicas Anna Aslan, especializada em medicina preventiva e terapia ortomolecular.
Para consumi-los, invista em leite, iogurte, queijo branco, carboidratos como arroz e batata, massas integrais, soja e derivados, frutas como a banana, abacate e mel.
Mas, além deles, há também outros nutrientes capazes de aumentar nosso pique e o alto-astral. É o caso da vitamina B6, encontrada em boas doses nos cereais integrais, na semente de gergelim, na banana e no atum. ‘Ela é integrante de uma enzima importante, que participa da produção dos neurotransmissores norepinefrina e serotonina e, conseqüentemente, ajuda a melhorar o humor’, conta a nutricionista Juliana Schmitt.
Igualmente importante é o selênio – encontrado em castanhas, nozes, amêndoas, trigo integral e peixes – e o ácido fólico, uma potente vitamina antidepressiva, presente no espinafre, no feijão branco, na laranja, no aspargo, na maçã e na soja.
Dietas ricas em carboidratos também têm ação comprovada sobre o humor e são comumente usadas como coadjuvantes no tratamento de episódios depressivos. Entretanto, elas devem ser acompanhadas por um profissional de nutrição, pois quando desequilibradas ou baseadas no consumo excessivo de doces, podem acabar agravando o quadro com o passar do tempo. A nutricionista Juliana Schmitt explica:
‘Quando comemos açúcar, o nível de glicose no sangue aumenta rapidamente e, com isso, o pâncreas produz mais insulina do que o normal. Em excesso, a insulina acaba retirando mais açúcar do sangue do que deveria, provocando hipoglicemia, reduz a tolerância do organismo aos fatores que geram estresse. Além disso, uma alimentação pobre em nutrientes e cheia de açúcar tende a deixar a pessoa deprimida e cansada a longo prazo, pois o organismo se desgasta para metabolizar os alimentos e não tem a reposição dos nutrientes, que são o seu combustível’.
Vale lembrar que os alimentos podem ajudar, sim, mas não são milagrosos ou capazes de alterar nosso humor sozinhos. Complicações na produção e na liberação de neurotransmissores também são geradas por situações fisiológicas no individuo, que devem sempre ser acompanhadas por um médico especializado.
Fonte: Meia Fina
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