Eat more legumes to improve your mental state!

Michaela Srpová

Did you know that in our bodies are some symbiotic bacteria which actually help? It's called microbiome and it lives in our intestines, so they help us with digestion. But the whole microbiome is not just bacteria. It also consists of yeast, viruses, fungi and protozoa. In general, the richer and more diverse the microbiome, the better.

Part of the microbiome are microorganisms that benefit you, but also harm you. Disease-causing microbes are called pathogens, and fortunately, they are few in number compared to the "good" and health-promoting microorganisms. The vast majority of microbes in the body work in your favor. It helps with digestion, supports the immune response and positively affects the overall functioning of the body.

And what about our psyche? The brain and gut are connected by the vagus nerve, which is the longest nerve in the body and connects the brain to many important organs throughout the body. It is known that the gut contains a similar amount of nerve cells as the spinal cord. That's why the gut is sometimes called the second brain.

The microbiome also ensures the proper functioning of the immune system. It also affects your weight, the development of allergies, inflammatory and autoimmune diseases. If the microbiome is healthy and in balance, it can deal with most disease-causing pathogens, supports the body's immune response, so that harmful microbes are destroyed in the bud. The microbiome also communicates with the main control unit in the body, the brain. It uses the brain-gut axis to do this. Simply put, if there is no microbial balance in the gut, you will feel it in your mood and mental state.

What should you eat to have a healthy microbiome? Eat legumes, they have a lot of protein and fiber, which the desirable microorganisms need for their nutrition. Try, for example, sprouted mung beans or lentils. Whole grains are also rich in fiber. Eat products with fermented milk culture - yogurts, acidophilic milks, cottage cheese, kefir and their alternatives. Sauerkraut and fermented vegetables such as pickles or kimchi are also great choices. Also prepare beef rib broth once a week. What we eat has a very big effect on our microbiome, and it is best to simply eat a balanced and varied diet rich in fiber, which the microbiome needs to live. In addition to dairy products, vegetables and fruits, fiber can be found in, for example, brown rice and pasta.

Take care of yourself<3