Vitamina B contro stress e fame nervosa

Vitamina B contro stress fame nervosa

Le vitamine del gruppo B assieme al magnesio sarebbero un vero toccasana contro la fame nervosa e lo stress. Generalmente un’alimentazione equilibrata apporta un’adeguata quantità di vitamine e Sali minerali, tuttavia quando la carenza risulta eccessiva si può anche ricorrere agli integratori alimentari, che in ogni caso non possono essere considerati come sostituti di una dieta variata e di uno stile di vita sano.

La fame nervosa, anche detta fame emotiva, può essere causata da un calo della serotonina, il cosiddetto ormone del buonumore, ma più spesso è riconducibili a motivazioni di tipo psicologico. Non accade di rado, infatti, di usare gli alimenti come mezzo per fronteggiare situazioni di ansia, stress, rabbia o frustrazione. Del resto la relazione tra cibo ed emozioni è stata ampiamente dimostrata. È risaputo che il magnesio è fondamentale per l’equilibrio psichico. Chi è carente di questo minerale, infatti, è più esposto al rischio di depressione e ansia. Le principali fonti alimentari di magnesio sono:

  • Cereali integrali
  • Cioccolato (soprattutto quello fondente)
  • Frutta oleosa
  • Legumi
  • Semi di girasole
  • Latte e latticini
  • Pesce
  • Yogurt
  • Verdure a foglia verde

Anche il complesso vitaminico del gruppo B è essenziale per il benessere psicofisico. Vediamo nel dettaglio quelle principali.

Vitamina B1 o tiamina

È antiossidante e aiuta a combattere l’insonnia, la depressione, migliora l’attività mentale e la memoria. Inoltre è utile per il sistema cardiovascolare, la tonicità di stomaco e intestino e la salute della tiroide. Gli alimenti più ricchi di questa sostanza sono:

  • Germe di grano
  • Cereali integrali
  • Lievito di birra e derivati
  • Legumi
  • Noci
  • Patate
  • Latte
  • Tuorlo d’uovo
  • Frutti di mare
  • Pollame
  • Carne
  • Fegato

Vitamina B5 o acido pantotenico

Una carenza di questa vitamina può provare problemi psico-mentali, tra cui irritabilità, depressione, insonnia e stanchezza cronica. È maggiormente contenuta in:

  • Piselli
  • Lenticchie
  • Cereali integrali
  • Germe di grano
  • Lievito di birra
  • Soia
  • Arachidi
  • Uova
  • Aragosta
  • Carne
  • Fegato

Vitamina B2 o riboflavina

È una vitamina essenziale per mantenere in salute il sistema nervoso, ma anche le mucose respiratorie e digestive, la pelle e gli occhi. Le principali fonti alimentari sono:

  • Lievito di birra
  • Interiora di manzo
  • Latte
  • Yogurt
  • Formaggio
  • Pollo
  • Mandorle

Vitamina B3 o niacina

La vitamina B3 detta anche vitamina PP, nota per la sua azione contro la pellagra, è essenziale per il buon funzionamento del sistema nervoso. La maggiori fonti naturali sono:

  • Arachidi
  • Carne bianca (soprattutto il tacchino)
  • Vitello
  • Fegato di manzo
  • Salmone
  • Tonno
  • Pesce spada
  • Lievito di birra

Vitamina B7 o inositolo

La vitamina B7 oltre ad impedire l’accumulo di grassi sulle pareti delle arterie, migliore il funzionamento del cervello e il tono dell’umore. possiede anche un effetto tranquillizzante e non a caso viene usato come leggero sedativo. L’abuso di tè, caffè e al acol o l’assunzione di contraccettivi orali, diuretici e antibiotici può causare una carenza di questa vitamina. Le principali fonti alimentari sono:

  • Cereali integrali
  • Pesce
  • Legumi
  • Noci
  • Melone
  • Germe di grano

Vitamina B9 o acido folico

Una carenza di acido folico può portare a stress, tensione, irritabilità, stanchezza e deficit di memoria. È utile anche in gravidanza per la prevenzione di malformazioni neonatali. L’acido folico è la forma sintetica presente negli integratori, mentre i folati sono i composti naturali presenti negli alimenti quali:

  • Verdure a foglia verde (asparagi, carciofi, spinaci, broccoli, cavolini di Bruxelles, cavolfiori, lattuga)
  • Frutta (soprattutto arance, limoni, fragole e kiwi)
  • Legumi (fagioli, lenticchie, ceci)
  • Cereali integrali
  • Fegato
  • Latte

Vitamina B12 o coblamina

Si rivela utile soprattutto in caso di stress associato a depressione. È fondamentale, infatti, per il mantenimento delle funzioni del sistema nervoso e la sintesi dell’emoglobina. Una sua carenza può portare all’anemia perniciosa e a danni cerebrali. Le principali fonti alimentari sono:

  • Vongole
  • Ostriche
  • Cozze
  • Fegato
  • Caviale e uova di pesce
  • Polipo
  • Pesce
  • Granchio e aragosta
  • Manzo
  • Agnello
  • Formaggio
  • Uova

Photo Credit| Thinkstock

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