Eating a well-chosen and balanced diet and avoiding restrictive diets is key to keeping the brain healthy, which in turn determines mood levels. Along with this, eating some key food groups ensures that the body and brain are getting everything they need to stay healthy.
Sticking to a balanced diet with adequate amounts of carbohydrates, protein and healthy fats along with plenty of green leafy vegetables is the surest way to maintain a good mood through food. Regular exercise and sleep also play a role and support what food has achieved.
The groups of foods that affect the mood and are important for maintaining it can be arranged in the following way:
Carbohydrates for better mood
The brain uses glucose as a fuel source, and so the body needs carbohydrate foods to provide enough glucose for its needs. The healthiest options are whole grains, potatoes, vegetables, fruit and legumes.
Low glucose levels lead to difficulty concentrating, but as long as there are sufficient levels of glucose in the body for the brain to function properly, large doses do not need to be taken. The level of physical activity determines the appropriate amount of carbohydrates that the body needs to be in good condition.
Vegetables
Eating a variety of fruits and vegetables means the diet provides plenty of vitamins and minerals. They have a key role in maintaining good health, brain function and mood regulation.
One of the best suggestions is chard. The high magnesium content is the reason why this vegetable, representative of the green leaves, is preferred. Magnesium is important for biochemical processes in the brain and energy levels in the body, which is why chard is one of the foods for depression.
Tomatoes are another great suggestion because they are a great source of lycopene, an antioxidant that protects the brain and fights the inflammation in it that causes depression. And since lycopene is found in tomato skins, it is good to eat whole tomatoes in the salad seasoned with olive oil, which improves the absorption of lycopene.
Fish with a high fat content
High-fat fish like salmon and mackerel are an ideal source of omega-3 fatty acids. They are an opportunity to improve a bad mood with food. Consuming a portion of fish with a high fat content is recommended.
Seafood for a good mood
Mussels are loaded with some of the highest levels of vitamin B12, the substance most people are deficient in. This important vitamin protects cells in the brain as we age.
Mussels also contain nutrients such as zinc, iodine and selenium, which take care of the proper functioning of the thyroid gland. They are also rich in protein and low in fat and calories, making them one of the healthiest seafood.
Shrimp are also high in vitamin B12, and they also contain the antioxidant astaxanthin, which supports the health of the nervous system.
With 100 grams of shrimp, the body receives almost 100 percent of the recommended dose of selenium, which supports the good condition of the heart and is recommended for depression.
Red meat, chicken and eggs
Red meat, chicken and eggs are sources of protein, with a large number of the most important amino acids. The amino acids tryptophan and tyrosine are precursors to the mood-regulating neurotransmitters serotonin, dopamine, and norepinephrine.
Meat and eggs are also good sources of B vitamins and especially B12.
It is important to clarify, however, that it is the meat of calves fed on pasture, because their meat contains a much larger amount of linolenic acid, which destroys stress hormones.
Nuts and seeds are foods for good mood
Nuts and seeds contain the important element selenium. It is responsible for many processes in the body, and its deficiency increases the risk of bad mood.
Brazil nuts are a particularly good source of selenium. So these nuts make for a mood-boosting snack.
Brazil nuts are one of the best sources of tryptophan, the amino acid that helps the brain produce serotonin, the lack of which can lead to aggressive attacks, memory loss and mood swings.
Coconuts are rich in triglycerides and fats that support brain health and fuel your mood. And although coconut is most often found in desserts, it's a good idea to add coconut flakes to oatmeal or yogurt.
Prebiotics and probiotics for a good mood
Gut health, or the microbiome, can affect the mood, and this is not only a finding from research, but also from personal experience.
Natural yogurt and kefir with a good source of probiotics. Fruits and vegetables also contain them.
Caffeinated and decaffeinated beverages
Coffee contains caffeine, which is a strong stimulant and is taken to increase alertness and concentration. Caffeine intake through coffee or tea alters the uptake of neurotransmitters such as adenosine, dopamine, and serotonin, which can improve mood in the short term. But caffeine can have a negative effect on sleep, and not getting enough sleep can have a negative effect on mood. So caffeinated drinks should be drunk in moderation.
Dark foods like blueberries lift the mood
Dark colored fruits such as blueberries often aid in weight loss and reduce the formation of fat cells. These facts definitely improve the mood. In addition, blueberries contain high doses of vitamin C. These fruits are a great food, especially during the cold months when summer's abundance of vegetables and fruits is missing from the table. And vitamin C deficiency can lead to depression, low motivation and a general feeling of exhaustion. Blueberry juice is a great beverage option at anytime.
Honey as food for happiness
Honey, unlike ordinary sugar, contains many beneficial compounds such as quercetin and kaempferol, which keep the brain in good condition and eliminate depressive episodes. Honey has a lower impact on blood sugar levels than regular sugar, which means the body will store less fat.
Yogurt and dairy products
The calcium contained in yogurt acts as a brain stimulator, causing it to release the neurotransmitters that ensure our good mood.
The lack of enough calcium leads to the experience of conditions such as anxiety, depression, irritability, in addition, it damages memory and slows down thought processes. These are reasons that suggest that yogurt containing protein will keep you feeling fuller for longer.
Dark chocolate for a good mood
We can't talk about the good mood without mentioning chocolate, more precisely dark chocolate. In addition to the pleasant taste, the cocoa contained in it instantly improves mood and concentration and increases blood flow to the brain, supporting energy and tonicity.
People who consume more of these foods are less likely to suffer from depression because the substances in them protect the brain from depression.
The mood directly affects the overall state of health, therefore food has an important contribution to maintaining the general good tonicity.
Read more:
Comments