What you eat has a big effect on your mood. Making a few simple changes in your diet can make a big difference to your mental health. Are you ready to discover the striking power of foods that strengthen your mod? The fact is that we can all feel ourselves sad or sometimes even collapsed. Sometimes, no matter how hard you try, it is very difficult to straighten your frowned eyebrows. If you feel more miserable or lonely, you are not alone. We live in a time when depression is higher than ever. Worldwide, depression affects 322 million people. As a result, some doctors now prescribe antidepressants, such as sugar.
Antidepressants are one of the three most common prescription drugs Americans take. As a human being, we all experience our emotions like a rainbow. Sometimes getting upset is also an important part of life. But most of us also want to be happy. So can you make your mood more positive naturally? Yes, we can raise our mood with what we eat, we can increase our happiness, for this we can tallk about tell you about foods that increase happiness. Research has found nutrients that contribute significantly to promoting healthy brain functions and combating depression and mood disorders. Some of the studies focus on supplements because it’s easier. However, all of these foods are already present in foods.
We know that vitamin C does much more than preventing blemishes on the skin. It allows your body to use carbohydrates, fats and proteins efficiently. Vitamin C is essential for your body’s ability to produce neurotransmitters, including dopamine, noradrenaline and serotonin. These neurotransmitters provide mood balance and prevention of depression.
In a study, when vitamin C blood levels were brought back to normal among hospitalized patients, they saw a 71% decrease in mood disorders and 51% in psychological disorders and in the study of 139 young adult men those who consumed the most vitamin C had the lowest reported feelings of depression, confusion and anger found to have. Foods such as oranges, lemons, strawberries, peppers and broccoli are very rich in vitamin C.
The purpose of most antidepressants is to increase serotonin intake. Apparently, B vitamins can have a similar effect. For example, vitamin B6 is effective in the treatment of premenstrual depression, and your body needs it to make mood-enhancing neurotransmitters, including serotonin, norepinephrine, and melatonin.
Studies have found that B6 deficiency can cause depression. Good sources of vitamin B6 include carrots, spinach, sweet potatoes, green peas, lentils, other legumes, and bananas.
Omega-3 Fatty acids
Approximately 60% of the brain consists of fats, and it needs healthy fats to work well. Omega-3 fatty acids, in particular, have a major impact on maintaining healthy brain function in people of all ages. People with adequate amounts of EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) have been shown to experience particularly depression.
Other studies have found that omega-3s are effective in improving depression symptoms among adults and children. Food sources of plant-based omega-3 fatty acids include chia seeds, flaxseeds, and algae-derived EPA and DHA supplements. If you choose to eat fish, the best sources of EPA and DHA are those that are high in fat and low in mercury, such as wild salmon, herring, and sardines.
Research says that people with the worst depression often have the lowest zinc level. Zinc deficiency can cause symptoms of depression, lack of attention, difficulties in learning and memory, seizures, aggression and violence.
On the other hand, zinc supplementation has been found to be therapeutic in the treatment of mood disorders. Foods that are high in zinc include legumes (especially when sprouting), seeds, nuts and whole grains. Do not forget to consume enough nutrients every day.
Magnesium is a cofactor involved in more than 300 reactions in your body. However, about half of our society does not have enough magnesium levels. So why is this a problem?
Because your body needs magnesium to facilitate hormone balance, enzyme activity, and neurotransmitter function that regulate your mood and overall health. The role of magnesium is not exactly news transmission. As a result of a study, magnesium was the first medically accepted substance used in the treatment of depression.
Approximately 100 years later, 126 depressed participants in the outpatient clinic were looked after in a randomized controlled study published in a journal. The participants consumed 258 mg of magnesium chlorite per day for six weeks. As a result, 89% of the participants showed clinical improvement in symptoms of depression and anxiety. Foods rich in magnesium include legumes, tofu, whole grains, and green leafy vegetables.
Folate and folic acid are different forms of vitamin B9. Their names are often used interchangeably. However, researchers find that their effects are actually quite different. Folate performs many important functions in your body. For example, it helps your body create new cells and supports DNA formation. Folate also contributes to the regulation of serotonin levels. Decades of studies have also found a link between folate deficiency and depression. Studies for people taking antidepressants also found that folate supplementation increased positive results.
Folic acid, however, is a synthetic form of vitamin B9. Studies say that the body doesn’t convert it very effectively into the B9 active form. Unmetabolized folic acid has been associated with an increased risk of cancer and a number of other health problems. So if you want to get additional vitamin B9, folate is a better choice than folic acid. Foods such as avocados, oranges, spinach and asparagus are higher than folate.
You may not have heard much about selenium, but it is an important mineral for brain health. In a study published in Biological Psychiatry, 50 people with 100 mcg of selenium or placebo were supported for 5 weeks. Researchers found a positive improvement in the general mood of people taking selenium. They also reported a decrease in anxiety, depression and fatigue.
Similar findings were observed in a study. Selenium had the lowest levels of blood in those with the lowest mood among 978 young adults. Among the best food sources of selenium are Brazil nuts, mushrooms and lentils.
Vitamin D is known as “sunlight vitamin.” Because the only way to get it naturally is to expose your body to sunlight. In the past, our ancestors lived outside and did not wear too much clothing. Today, most people work indoors and wear clothes in a row. In addition, most of us live in northern climates with low sun levels during the winter months. Vitamin D deficiency is the most common vitamin deficiency in the world today. In fact, 40% to 60% of the world’s adult population isn’t getting enough vitamin D.
This is really sad because vitamin D can increase the production of mood-related neurotransmitters such as serotonin. Research has also shown that vitamin D supplements help maintain a positive mental state. Research in a Nutrition Journal revealed that women with high vitamin D levels have a lower risk of depression.
Other studies have found a relationship between low vitamin D levels, depression, and seasonal mood disorders. During the cold months, since most of us stay indoors, our skin cannot produce natural vitamin D as much during the warm seasons.
Vitamin D is naturally found in very few foods. The meat of some fatty fish and some fish liver oils contains small amounts of vitamin D. Fortified foods such as enriched orange juice and dairy products also provide much of vitamin D. The best source of vitamin D is what your body does in response to a healthy sunlight. But if this is not suitable for you, you can consider taking supplements.
The effects of chocolate on the human mood are well known and now we have started to understand why better. Why is chocolate considered one of the foods that strengthen the mood? The first contains phenethylamine, which triggers the release of endorphins, which provides pleasure and a pleasant feeling. When you are overly delighted or in love, it releases brain phenethylamine. It also potentiates the effect of dopamine, a neurochemical associated with sexual arousal and pleasure.
Another ingredient found in chocolate is anandamide. This fat substance is naturally produced in the brain. Pharmacologists isolated anandamide from chocolate. It binds to the same receptor sites as cannabinoids, such as THC in the brain, the primary psychoactive compound in cannabis. As a result, it creates feelings of joy and joy. In addition, chocolate contains polyphenols, which have been shown to have a positive effect on mood. Dark chocolate contains more polyphenols.
Coffee is known to give a happy feeling after drinking. This is one of the reasons why many people drink coffee to start fresh in the morning. In researchers reviewed all available research on coffee and tea consumption and the risk of depression. They looked at 346,913 people in total and 8,146 cases of depression. About 400 ml / day of coffee (just a little more than 1 cup) had the highest level of protective effect against depression. Because it stimulates the caffeine dopamine in the coffee.
Dopamine is the neurotransmitter that produces the feeling of euphoria. Coffee is also a vasodilator, meaning your blood vessels expand. This is good for your circulation. And it has a positive effect on your brain and especially your mood. Also, coffee is the No. 1 source of antioxidants in your diet.
Banana is rich in potassium. A study shows that low-sodium, high-potassium diets had a positive effect on mood.For potassium, it is recommended to take about 1600-2000 mg per day.
A banana can provide more than 450 mg of potassium. Banana is also rich in vitamin B6, which your body needs to synthesize serotonin
Dark Green Leafy Vegetables
Dark green leafy vegetables are one of the best places to find folate. The term “folic” comes from the Latin word folium, meaning leaf. They are also rich in magnesium, which can help reduce anxiety and depression.
It is enough to eat about 400 mcg of folate per day to prevent deficiency. One cup of cooked lentils can provide about 90% of this amount and can also help prevent depression.
Brazil nuts are rich in selenium. Low dietary selenium has been shown to increase the risk of depressive disorder. Researchers suggest that foods rich in selenium, especially Brazilian hazelnuts, may be beneficial for primary prevention.
Did you know that a single Brazilian hazelnut can provide twice your daily selenium needs? As they are such a strong source of selenium, it is generally recommended not to eat more than four or more a day to make sure you don’t take selenium overdose.