we all have guilty pleasure; food that makes us feel good for a while - but it's terrible after we eat. Although it's good to eat some occasionally, most of the time your goal should be to eat foods that are not only good for you, but also make you happier and more alert in the short and long term. Key? According to registered dietician Elizabeth summers, regular consumption of mood enhancing foods is part of a balanced diet. (just adding one food to a bad diet doesn't reduce it.) Somer, the author of food and mood and eating your way to happiness, and other nutrition experts recommend using the following 12 mood boosters to pump your body regularly.
1. Somer said that people who eat two to three portions of omega-3dha rich food (mackerel, sardines, herring, salmon) a week are the lowest in the world. Fish also contain folic acid, which is related to the decrease of depression symptoms in men, while B12 is related to the decrease of depression symptoms in women. Finally, salmon is a good source of vitamin D, which can help fight seasonal affective disorder (s.a.d.). Can't you often eat wild salmon? " "Personal nutrition supplements help improve mood, especially omega-3 fish oil, B vitamins and several other supplements," said Jack Challem, author of food mood solutions. "A variety of natural ways to eliminate anxiety, depression, anger, stress, overeating. Alcohol and drug problems - feel good again.
correlation: 13 avoid eating fish Credit: yuliaholovchehko / Adobe stop
2. Coffee or green tea
in addition to their health benefits, caffeinated coffee has been shown to reduce the risk of depression in women. Challem also recommends high-quality green tea, which is rich in L-theanine, which has a calming effect on the brain and improves concentration.
correlation: 10 ways of coffee improving health Credit: iStockphoto
3. Many studies have shown that with the increase of vitamin D level, the condition of patients with depression, especially s.a.d., will improve. " While I always recommend "food first," it's challenging to get enough vitamin D from food alone, "Summers said.
correlation: nine ways to get more vitamin d Credit: iStockphoto
4. Berries, especially blueberries and blackberries, are rich in anthocyanins, which enhance brain function, Summers said. She recommends drinking berries several times a week. Nutritious foods, such as berries, are key to providing a good foundation for brain chemistry, Challem said.
span> Credit: spa> vetyzy / adbrostrons / H3> 5. When the raw pepper is
raw pepper, red pepper, green pepper and sweet pepper all contain high vitamin C, which shows that they can reduce cortisol (stress hormone). Raw fruits such as oranges, cantaloupes, papayas and kiwifruit also contain high levels of vitamin C.
Credit: DC studio / Adobe stack
6. At least one or two servings of spinach, kale, lettuce, kale or beet are needed every day. Among other benefits, these vegetables are rich in folate, which is linked to depression when it is low.
Credit: Brent hoffalk / Adobe block
7. One of the first signs of dehydration is fatigue. Researchers found that even mild dehydration can change people's mood, energy level and mental function. Drink water all day.
correlation: how much water should we drink?
8. Jujube, papaya and banana with good ratio of tryptophan to phenylalanine and leucine will increase 5-hydroxytryptamine level, thus increasing happiness. Meizhuoer jujube is a nutritious way to satisfy the desire of sweet food.
9. Shellfish are the most abundant source of vitamin B-12. Researchers say that when vitamin B-12 is lacking, shellfish can cause drowsiness and reduce the motivation of normal activities. Studies have also shown that extreme lack can lead to irritability and depression. You can also try supplements. " B vitamins are necessary to make many neurotransmitters, and B vitamins have long been considered stress resistant, "Challem said.
correlation: 5 dangerous fish species and 3 safer seafood choices. "It's not surprising that people become irritable in the afternoon when they feel hungry and their blood sugar is low," chalham said. Summers recommends a whole carbohydrate snack in the afternoon - like four popcorn cups - to boost serotonin levels, which can help you relax and feel better. But use this technique carefully: high carbohydrate and low protein diet can increase 5-hydroxytryptamine by secreting insulin. If repeated for a long time, it may trigger the occurrence of insulin resistance and reduce the level of 5-hydroxytryptamine. Olive oil
a recent study concluded that those who ate less fruit, nuts, fish, vegetables and olive oil were more likely to suffer from depression by eating fast food and commercial baked goods. According to another, studies have shown that olive oil has anti-inflammatory effects and may help reduce the progression of depression. In 2009, researchers found that dark chocolate reduced stress hormone levels. Another study showed that it produced a natural opiate like chemical (enkephalin) in the brain, which rose sharply and remained at a high level during the feeding period of experimental rats. Recently, researchers found that after eating sweets (chocolate again), subjects were more willing to help others voluntarily; those who generally "love sweets" were more likely to be labeled as "sweets". "Some bad habits are good for you," someone affirmed. Of course, moderation. "
correlation: 2 no cooking vegetarian black chocolate pudding recipe Credit: lilechka75 / Adobe block
What do you think? Are you often in a bad mood? Have you tried to eat these foods to improve your mood? Do they work for you? Are there any mood enhancing foods we don't have on our list? Please leave a comment below and let us know.
correlation: 18 "bad" foods are actually good for you