What foods improve a person's mood. Products for good mood. Food as a way to cheer up

Each of us experiences stress on a regular basis. And nervous shocks can disrupt the usual diet. Some people in stressful condition the very thought of food is disgusting, for others it cannot be torn off the plate. In the United States, where there is a particular concern about the composition and quality of nutrition, ten foods have been identified that help to cope with feelings of anxiety and anxiety.

First up is natural yoghurt.. Especially doctors advise to lean on this product in spring and summer. It is with a long light day of the day that yogurt is better absorbed. It is rich in the amino acid tyrosine, which increases the levels of serotonin (our feel-good hormone) in the brain. And milk proteins enhance the calming effect of serotonin.

Second place for dark chocolate. From it the body takes phenethylamine. This substance is a neurotransmitter, that is, it activates the interaction of brain cells, which helps to maintain a positive attitude and improves performance. In people who are in a state of depression, the level of phenylethylamine is most often lowered, which affects nervous system adverse influence. Chocolate is also rich in flavonoids, one of the properties of which is a calming effect on the nervous system (another source of flavonoids is an infusion of chamomile). The darker the chocolate, the healthier it is. Therefore, you should buy those varieties of chocolate that contain at least 70% cocoa.

In third place - citrus fruits. They are rich in natural sugars and vitamin C. Their combination helps the brain cope with stress, writes.

Fourth place is occupied by almonds. Nuts contain vitamin B2, vitamin E, magnesium and zinc. All these vitamins and microelements are necessary to maintain mental tone and good mood.

Fifth place - herbal teas. The most effective - with chamomile and jasmine. Depending on the plant components, tea has either a calming or tonic effect.

Sixth place for fish. To you guessed it, it's all about omega 3 fatty acids, B vitamins (B6 and B12 are great at fighting stress). It is known that vitamin B12 deficiency provokes the development of stress. Salmon is especially good. Latest Research show that omega-3 polyunsaturated fatty acids, found in many varieties of salmon fish, which increase serotonin levels in the body, can help manage stress. Moreover, these acids limit the production of adrenaline and cortisol, hormones that, in excess, can provoke feelings of anxiety.

Seventh place is occupied by broccoli. Indian immunologist Shikha Sharma advises adding it to all dishes, and calls it the most positive side dish, reports The Times of India. It is rich in vegetable proteins, amino acids responsible for brain activity and slow carbohydrates-glucides, which are the best "fuel" for the brain. And there are a lot of vegetables folic acid, which protects against panic attacks and extinguishes bouts of causeless anxiety.

Eighth place - garlic. Its active enzymes reduce the negative effect on the nerve cells of the environment.

Ninth - seeds. Grandma's habits, it turns out, are useful. Sunflower seeds are an excellent source of folic acid, which has an antidepressant effect. Folic acid stimulates the production of dopamine, which is often called the hormone of happiness.

Tenth - walnut. AT walnut there are so many positive effects on the body that nuts should be included in your diet in any case, especially with excessive levels of adrenaline in the blood. The US Food and Drug Administration recommends consuming approximately 40 grams of walnuts per day.

Stress is quite familiar to the component of everyday work, but this does not mean that the body can easily cope with them. Stressful situations affect both the physical and emotional state of a person, so it is necessary to study methods that allow you to improve your mood and not take worries so close to your heart.
Almost everyone knows that such a hormone as serotonin contributes to our good mood and increased efficiency - this happiness hormone.

However, not everyone is aware that it is not contained directly in the products - you cannot just take it and eat it. But, in we can use the substance that is necessary for its formation. It's about about tryptophan. Foods high in tryptophan (the amino acid from which serotonin is made) promote serotonin biosynthesis and often improve mood. It turns out that the food this case is the most accessible source of happiness, but it is important to know what and in what proportions to use, in which products, albeit indirectly, contains serotonin. Do you know what else good food is good for? It helps to get rid of anger in a variety of situations!

What foods lift your spirits?

One of the main nutrients that improve mood is yogurt but exclusively natural. Yogurt with artificial colors or fillers only creates an extra load on the stomach and liver, which can make you feel worse. Especially often you need to use yogurt in summer time, since it is believed that the longer the daylight hours, the more benefit this fermented milk product will bring. No less popular is dark chocolate. Although milk chocolate is more preferred by ladies, it has no benefit other than a pleasant taste, but its dark counterpart is a powerful source of flavonoids that help fight stress and calm the nervous system. The more cocoa content, the better. If chocolate is not at hand, you can use any cocoa-containing dessert.

• Citrus and any bright vegetables and fruits help the nervous system cope with stress by their sight and smell, but they also a large number of beneficial trace elements and vitamins.
• herbal teas depending on the specific plant they contain, they can have both a tonic and a relaxing effect.
• Fish has long been considered a master of stress management, but it's best to choose species that are rich in saturated and omega-3 fatty acids, such as salmon. However, it should be remembered that it is impossible to abuse fish, it can be eaten at most a couple of times a week.

Some nutritionists believe that the most positive food is broccoli, so it must be added to absolutely all dishes. No less useful are nuts and seeds, and they need to be eaten per day at least 40 grams. Nuts help not only in the fight against stress, but also improve the course of hypertension, help restore brain function and even lose weight.

Even though it smells garlic not too attractive, it is impossible to dispute the effectiveness of his fight against stress and depression. therefore, if you are not afraid to scare people away with too “expressive” smell, you can safely use it at least at every meal, especially since it stimulates defensive forces body's immune system.

Always have a smile on your lips

For most of our lives, there should be a sincere smile on our lips, we must enjoy the world around us.

At the same time, it is impossible not to remember the little joys and tricks that will help us in this matter. Food is something without which a person cannot live. Some of them will make you smile! Eat them and you will always have a good mood!

There are certain foods that can help improve your mood and reduce anxiety.

Anxiety and depression - mental disorders, in which people experience a feeling of nervousness, apathy, and in some cases pain and suffering. All this is due to a chemical imbalance in the brain. Chemicals known as neurotransmitters, including serotonin, dopamine, and norepinephrine, are responsible for regulating a person's mood, behavior, and overall well-being. Diet can play an important role in maintaining levels of neurotransmitters (neurotransmitters) in the brain. There are certain foods that stimulate the production of these hormones, thereby boosting your mood.

What to eat to improve your mood or get rid of depression

Carbohydrates and whole grains. Many people who try to drastically reduce carbohydrates in their diet often complain of mood swings, depression, anger, and irritability as common symptoms. side effects. This is due to the fact that the lack of carbohydrates in the diet leads to a decrease in the level of serotonin in the brain, which leads to bad mood. Complex carbohydrates and whole grains such as brown rice, pasta and multi-grain wholemeal bread, potatoes can help increase your body's production of serotonin. And since carbohydrates and grains take longer to digest, you can keep your energy and positive vibes going for a long time.

Fruits and vegetables Thanks to vitamins, they are good for our mental well-being and also play a vital role in our well-being. Fruits that are high in amino acids, including bananas, avocados, blueberries, and pineapples, help release serotonin in the brain, which boosts mood. And strawberries stabilize blood sugar levels and help reduce irritability caused by sugar cravings.

green vegetables contain tons of B vitamins, which are also necessary for the production of serotonin. Antioxidant-rich green leafy vegetables, including broccoli, Brussels sprouts, lettuce, and lettuce, will help you get your recommended daily dose of vitamin B and fight stress.

Fish and seafood. Fatty fish such as salmon, tuna, trout, herring and mackerel are rich in fish that help improve mood and improve memory. Omega 3 is actually most brain and when consumed, you are less likely to be depressed. Other mood-boosting seafood are shrimp and lobster, which contain vitamin B and minerals that release a pleasure hormone in the brain known as serotonin.

Protein consists of building blocks, amino acids that are involved in the production of norepinephrine and dopamine, which are similar to serotonin. Higher levels of these substances can lead to improved mood and mental energy, as well as reduced levels of depression and anxiety. , nuts, eggs, cheese, and high-protein beans can help with anxiety and mood problems.

Meat also rich in vitamin B and amino acids, which are involved in the production of anti-stress hormones. Therefore, eating beef, pork or chicken is also uplifting.

Dark chocolate good quality high in cocoa contains flavonoids, antioxidants and theobromine, which have antidepressant effects. However, chocolate, as a mood enhancer, only works on certain personality types. And excessive consumption of chocolate as a mood booster can have negative consequences.

tryptophan- an amino acid that assists in the production of serotonin. Eating foods rich in tryptophan can help to quell any anxieties and stress and feel more relaxed. You can find tryptophan in turkey, bananas, milk, cheese, and peanut butter.

What determines our mood?
The mood directly depends on the substances produced by the body, which in a special way affect the brain and central nervous system. Improve mood, the so-called neurotransmitters - serotonin, norepinephrine, dopamine, endorphin and tryptophan. Thanks to them, we feel light and confident, experience a surge of vitality and positive emotions, perceive the world in bright colors. If the number of neurotransmitters in the body decreases, the mood decreases accordingly. Most often this happens due to stress, lack of sleep and rest, malnutrition or its imbalance. Active rest and sports, as well as some foods, contribute to improving mood.

Products that improve mood:

Certain types of meat (chicken, beef, pork) contain the amino acid tyrosine, which increases the level of dopamine and norepinephrine, which improve mood, concentration and human memory. In addition, meat is a source of vitamin B12, which helps to cope with insomnia and depression. Iron, which is part of the meat, maintains the saturation of the cells of the body with oxygen and thus energizes it.

Meat is a natural energy booster that can help you cope with both depression and insomnia.

Fatty fish (tuna, trout, herring, sardines, mackerel, salmon, cod, salmon) are rich in omega-3 fatty acids, which are necessary to maintain a good mood in the body. Vitamin B6 contained in fish performs the same function, which also strengthens the immune system.

Fish is good for boosting mood and immunity

This algae contains a large amount of B vitamins that regulate the work of the adrenal glands and, accordingly, the hormone adrenaline, the deficiency of which can cause chronic fatigue and mood deterioration.

If you need to add adrenaline to your life, eat seaweed more often

One of the most famous antidepressant products. In addition to serotonin, they contain vitamin B6, which, as already mentioned, is necessary for raising the mood. Moreover, bananas contain the alkaloid harman, which can even cause a feeling of euphoria. Also, these fruits are useful for chronic fatigue and blues.

Bananas belong to the group of the most famous antidepressant products.

It turns out that the more pepper you eat, the calmer you feel. And all thanks to the natural ingredient capsaicin, which gives the dishes spiciness, stimulates the nerve endings in the mouth and causes a burning sensation. In response to such an influence, the brain carefully releases endorphins that relieve pain and improve mood.

The more hot peppers you eat, the calmer you will feel.

Nuts, like oily fish, contain omega-3 fatty acids that can provide correct work brain cells and helping to eliminate the symptoms of depression. Nuts also contain tryptophan, vitamin B6 and the mineral selenium, which improves mood.

Nuts help relieve symptoms of depression

The remarkable ability to improve the mood of this product is known primarily to women and children. Cocoa beans, from which chocolate is obtained, contain the substance phenylethylamine, due to which the body produces the well-known hormones of happiness - endorphins. But that's not all: cocoa beans are rich in stress-relieving magnesium. Please note that only dark chocolate has the listed useful qualities, milk chocolate is less useful.

Chocolate is rich in endorphins and contains magnesium, which reduces stress levels.

Oatmeal and buckwheat contain tryptophan, which, when processed in the body, contributes to the formation of one of the hormones of happiness - serotonin.
A very important property of these cereals is the normalization of blood sugar levels. Aligning its performance is possible thanks to the slow carbohydrates contained in buckwheat and oatmeal. Why is it important? The level of sugar affects the mood, because the level of insulin in the blood depends on it, which delivers tryptophan to the brain, where it is already processed into serotonin.

Tryptophan, found in buckwheat and oatmeal, promotes the production of serotonin, the so-called happiness hormone.

Eggs contain important fatty acids, vitamins A, E, D, tryptophan, carotenes and B vitamins, which we have already mentioned. So it can even improve mood. However, in everything you need to know the measure: the yolk contains a large amount of cholesterol.

A simple scrambled egg is a guarantee of cheerfulness and good mood

Any kind of cheese can cheer you up, thanks to the anti-stress amino acids they contain - tyramine, trictamine and phenylethylamine. Also, cheese has a huge amount of protein (in various varieties it reaches 22%), which improves metabolism and helps restore strength.

A piece of any cheese will cheer you up and restore your strength.

We all know that there are many factors that can affect our mood and one of those factors is the foods we include in our diet. They play an important role in regulating our well-being and health.

It has been scientifically proven that the lack of certain vital important vitamins, trace elements and nutrients can lead to depression and depression.

Scientists have identified a number of foods that improve mood
1. Fatty fish

In order for our brain to function optimally, it must receive the necessary nutrients and Omega-3 fatty acids, which are among the most important. A growing body of evidence suggests that insufficient dietary intake of omega-3 essential acids is associated with depression.

5. Bananas

These fruits, like chocolate, are a rich source of tryptophan, an amino acid that is known to increase levels of serotonin, the hormone of happiness. Because of this ability, tryptophan is widely used in the treatment and prevention of diseases such as insomnia, depression and anxiety. Bananas contain vitamins A and B6, potassium, phosphorus, iron and carbohydrates.

A sufficiently large amount of carbohydrates helps to absorb tryptophan in the brain, and vitamin B6 is involved in the conversion of the amino acid into the hormone serotonin. Potassium plays an important role in the transmission of nerve impulses, strengthens the heart muscle, relieves fatigue and stress.

6. Berries

Blueberries, strawberries, raspberries contain anthocyanidins and anthocyanins - nutrients that give an overall feeling of happiness and well-being.

7. Lentils

Like bananas, lentils contain complex carbohydrates that help increase the production of the neurotransmitter serotonin. Lentils are rich in folic acid. The lack of this compound is associated with the appearance of depression and depression. The legume also increases iron levels and stabilizes blood sugar, which is very important for maintaining good health.

Use this uplifting product in soups or porridges. To make lentils easy to digest, soak them for a few hours before cooking.

8. Yogurt

Vitamin D deficiency causes many health problems such as depression, osteoporosis, heart disease, and cancer.

The best source is sunlight, but if you don't get enough sun, then try to include foods rich in vitamin D in your diet, which will reduce stress and anxiety.

9. Avocado

Contains good, healthy fats that boost dopamine and endorphins. This fruit is ideal for daily diet.

10. Poultry meat

This is another great source of tryptophan. Turkey and chicken also contain a large amount of tyrosine, an amino acid that helps the body cope with stress more effectively. It should be noted that tyrosine is a building block for norepinephrine and dopamine, two important neurotransmitters that help us feel happy.

11. Dark green leafy vegetables

One of the best products for a good mood. They are rich in essential amino acids, B vitamins and folic acid. Researchers found that up to 50% of depressed people were deficient in folic acid.

Lettuce and spinach also contain magnesium, which ensures the proper functioning of nerves and muscle tissue. A low magnesium content causes a decrease in the level of serotonin in the body, which causes depression.

12. Eggs

Especially the yolk is rich in vitamin D, which stimulates the production of serotonin in the brain. In addition, doctors strongly recommend consuming eggs during the cold season to prevent the appearance of a depressed state due to lack of sunny days. These seasonal affective disorders, which affect a large portion of the population, can be easily prevented by eating eggs and other mood-boosting foods.

13. Walnuts

Walnuts have long been perceived by us as "brain food". But we also know that they are an excellent source of omega-3 fatty acids, a type of fat that is essential for brain cells and positive emotions.

Foods to Avoid

Caffeine

Avoid energy drinks that contain caffeine. They may make you feel better for a period of time, but subsequently cause irritability, nervousness, and even headaches.

Sugar

When using sweets, a short-term rise in energy is accompanied by a sharp decline in strength and depression. You will find yourself reaching for cookies or ice cream over and over again.

Alcohol

In very small doses, good dry wine will only benefit. But strong alcohol or a large amount of it leads to depression, irritability and anxiety.