Depressed and anxious, eat enough foods rich in this nutrient!

This article is about 1000 words and takes about 3 minutes to read

Scientists in Spain recently found a link between a common amino acid in food and the severity of depression: proline.

Speaking of Proline, everyone may have no idea, but when it comes to proline-rich foods, it is estimated that many people like to eat: pig trotters, pig skin, chicken skin, Fish skin, cartilage, beef tendon, etc. Yes, as a non-essential amino acid, proline is an important component of collagen and cartilage.

It is estimated that many friends will protest that they have nothing to eat pig trotters, beef tendons, chicken feet, I don’t know how comfortable it is, how can it be emo!

Don’t worry,Higher depression scores in people consuming a high proline diet are also related to gut microbiota.

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Some people’s intestinal flora can promote the metabolism of proline, so they eat more, but their blood proline levels are still very low, and their depression scores are also low.

Some people’s intestinal flora cannot promote the metabolism of proline. If they eat a high-proline food, the blood proline level will be high, and the depression score will also be high.

Intestinal flora again!

Although this study revealed a correlation between depression severity and proline and gut microbiota, the study population was small and the follow-up period was only 1 Years, there is still a long way to go to use it to guide reality~

But the two-way communication between the brain, gut, and gut microbiota is what we often call the “gut-brain axis” /strong>(GBM)”, but it has been confirmed by many clinical studies [2].

Image from reference [2]

The gut microbiome can communicate directly with the brain through different signaling molecules, and indirectly through the gut-brain axis. Likewise, the brain can modulate the gut microbiome, either directly or by altering the gut microenvironment.

There is evidence that the gut microbiota plays a role in the pathophysiology of functional gastrointestinal disorders and certain psychiatric and neurological disorders. Because, the function and behavior of the nervous system may be influenced by the gut-associated immune system, which is regulated by gut microbes.

Also, many of the neurotransmitters that support our mental health are “produced” by gut cells, or gut microbiota. For example, the signaling molecule short-chain fatty acids (SCFAs) can regulate the synthesis of serotonin (5-HT) in intestinal villi cells.

SCFA also stimulates cells in the ileum to secrete the satiety hormone glucagon-like peptide 1 (GLP-1) and cause satiety Behavioral changes in abdominal sensation and other effects.

Short-chain fatty acids are produced entirely from the fermentation of dietary fiber by gut microbes, and humans lack the enzymes needed to digest dietary fiber. From this perspective, eating more foods rich in dietary fiber and probiotics is good for the intestinal flora.

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However, dietary fiber is not the more the better. Eating too much will increase the burden on the intestines, and there are certain risks.

In general, adults under the age of 50 should eat a total of 25-40g of dietary fiber per day, and it is more suitable for adults over the age of 50 to eat about 20-30g. Simple supplements generally do not exceed 10g per day.

It is recommended that you consume dietary fiber by eating fruits and vegetables and whole grains, because you can maintain a reasonable amount by eating these, and secondly, you can also get other nutrients /strong>.

In addition to diet, sleep, stress, exercise, hygiene, smoking, medication and more can affect our gut flora[3] “Make up” on the diet, while “doing” with bad habits~


[1] Mayneris-Perxachs J, Castells-Nobau A, Arnoriaga-Rodríguez M, et al. Microbiota alterations in proline metabolism impact depression. Cell Metab. 2022;34(5):681 -701.e10.doi:10.1016/j.cmet.2022.04.001

[2] Mayer EA, Nance K, Chen S. The Gut-Brain Axis. Annu Rev Med. 2022 Jan 27;73:439-453. doi: 10.1146/annurev-med- 042320-014032.

[3] Wang Huan. Functional evaluation and compatibility of prebiotics and probiotics based on the in vitro fermentation model of human gut microbes [D]. Jiangnan University, 2020.