What you eat affects not only your appearance , but also how you think, feel and act. There is food to cheer you up !
Many of the foods and products we eat can disturb the balance of the nervous system, leading to bad mood, fatigue, anxiety and even depression.
If you notice that you are still in a bad mood or that your nervousness and anxiety persist, reach for mood-boosting food . It is a healthier, simpler and much cheaper choice than medicines.
Remember that if your emotions do not stabilize, it may be a good idea to see a psychologist. Sometimes our problems are not related to what we eat, but to the people around us and to the situations we are going through.
1. Cocoa, or dark chocolate, is a popular mood-boosting food
Number one on the list of mood-boosting foods is cocoa. It has the ability to stimulate happiness due to the content of theobromine. This relationship helps:
- Increase the level of serotonin and dopamine in the body,
- Mute the nervous system,
- Reduce anxiety and relieve depression.
Cocoa also contains tryptophan, a component that promotes the secretion of serotonin. Due to this list of advantages, we recommend eating a few cubes of dark chocolate or a serving of cocoa a day to enjoy its positive effects on anxiety and depression.
You just need to be careful that the chocolate contains as much cocoa as possible : choose one with at least 65% cocoa .
Another mood-boosting food idea is walnuts. They provide your body with healthy omega-3 fatty acids, which it cannot synthesize itself.
In walnuts you will also find the aforementioned tryptophan.
- We recommend eating five nuts a day to maintain a stable mood.
- Remember that you can add them to desserts, smoothies or simply eat them as a snack.
Eating bananas will also improve your mood, so we recommend adding them to your daily diet or eating them at least twice a week. The emotional benefits of eating bananas come from their high vitamin B6 content. This vitamin is responsible for the transformation of the protein fractions of serotonin.
In addition, thanks to the content of folic acid, vitamin C and vegetable fiber, bananas support the work of the immune system.
4. Sesame seeds
These grains can positively influence your mood thanks to their threonine content. It is one of the key amino acids that our body does not produce on its own and does not synthesize them naturally. When the level of threonine in your body is too low, you can suffer from chronic sadness (distimia).
- For the positive effects of threonine, we recommend consuming one teaspoon of sesame seeds a day. You can add them to salads! Also try sesame oil.
5. Salmon and other fish
Our next proposal is fish that are rich in omega-3 fatty acids. We especially recommend salmon, tuna and sardines. Omega-3 acids directly affect the motor performance of certain neurotransmitters, so their deficiency can lead to depression.
- It is recommended to eat at least one serving of salmon, tuna or sardines per week.
- If possible – reach for them three times a week and eat with vegetables.
Make sure that the fish you buy are of good quality and that their meat is contaminant-free. This is especially important for salmon, as some species are farm-sourced and fed chemicals that can affect your mood.
If you do opt for tuna, look for fresh tuna. The canned one is usually much cheaper, but also contains a lot of salt and chemicals.
6. Food rich in fiber
Foods rich in soluble fiber are the perfect food to boost your mood. They can change how you feel when your emotions are triggered by fluctuations in blood sugar levels. If you have diabetes, fiber will help you control your blood glucose levels.
Remember! High glucose levels not only affect the functioning of the internal organs. It also has to do with a whole range of negative emotions that can arise in just a few minutes.
When you feel this is happening, check your blood glucose level to find out if it is not the source of the problem.
7. Lean red meat
This type of meat is also a source of iron and omega-3 fatty acids. Both of these ingredients have a positive effect on the health of our brain.
- To enjoy the benefits of eating lean meat, use as little salt and fat as possible in your cooking.
Smoothie: Simple and delicious food to lift your mood
A smoothie is an excellent way to incorporate feel-good foods into your daily diet. First of all – it’s simple. You just need to keep an eye on the ingredients and their quantity so that you do not consume too much sugar and do not cause blood glucose spikes.
Try this recipe to discover the simplicity and surprising flavor of smoothies.
- 1 cup of skim milk (250 ml)
- 1/2 banana
- 5 walnuts
- 1 teaspoon of cocoa or a cube of dark chocolate (5 g)
- Blend all ingredients until smooth. Drink immediately after preparation.