Are you ever feeling down or depressed due to the pressures of work and life? So, how can you kick these annoying emotions to the curb? In fact, by eating the right foods, you can boost your mood!
Nutrients for Mood Regulation
Tryptophan: Must be obtained from food. After being absorbed by the body, tryptophan is used to synthesize the neurotransmitter serotonin. It acts like a "messenger" in the body, effectively regulating mood to create a sense of calm and happiness.
Tyrosine: Also a substance necessary for maintaining brain function. Tyrosine is converted into adrenaline in the body, which can promote a positive mindset.
Vitamin B6: Helps maintain normal levels of neurotransmitters, including serotonin, dopamine, and norepinephrine. When Vitamin B6 accumulates to a certain level in the body, it can produce a kind of "antidepressant," helping to alleviate depressive feelings.
Vitamin E: Helps brain cells maximize their uptake of oxygen from the blood, making them more active.
Folic Acid: Can increase the level of serotonin in the brain, effectively combating depressive moods.
Foods That Make You Happy
Bananas: Bananas contain a substance called an alkaloid that can boost spirits and confidence. Furthermore, bananas are a source of tryptophan and Vitamin B6, which help the brain produce serotonin.
Spinach: Researchers have found that a deficiency in folic acid can lead to a decrease in serotonin in the brain, causing depressive moods. Spinach is one of the most well-known foods rich in folic acid.
Whole Wheat Bread: Carbohydrates can help increase serotonin. Researchers from MIT say, "It's quite scientific for some people to regard foods like pasta and pastries as edible antidepressants."
Garlic: Although garlic can cause bad breath, it brings good moods. A German study on garlic found that anxiety patients who took garlic supplements felt less tired and anxious, and were less prone to anger.
Low-Fat Milk: A study by the Mount Sinai Medical Center in New York found that after women with premenstrual syndrome took 1000 mg of calcium supplements for three months, three-quarters of them felt happier and less tense, irritable, or anxious. In daily life, the best sources of calcium are milk, yogurt, and cheese. Fortunately, low-fat or skim milk contains the most calcium.
Chicken: British psychologists found that after participants consumed 100 micrograms of selenium, they generally reported feeling better. Chicken is one of the rich sources of selenium.
Cherries: Cherries are called "natural aspirin" by Western doctors. This is because cherries contain a substance called anthocyanin, which can create happiness. Scientists at the University of Michigan believe that eating 20 cherries when in a bad mood is more effective than taking any medication.
Grapefruit: The high amount of Vitamin C in grapefruit not only helps maintain red blood cell concentration and boost the body's resistance, but Vitamin C is also stress-resistant. Most importantly, Vitamin C is a key component in the production of dopamine and adrenaline.
Pumpkin: The reason pumpkins are associated with a good mood is that they are rich in Vitamin B6 and iron. Both of these nutrients help the body convert stored blood sugar into glucose, which is the sole fuel for the brain.
Remember These Small Habits
To improve a depressive mood, always pay attention to your dietary habits.
1. Choose light and appetizing foods, and try new flavors and various cuisines to foster a positive mindset. You can also supplement with fruits like lemons, bayberries, and hawthorns to stimulate your appetite, which aids in the absorption of nutrients like protein, carotene, Vitamin C, zinc, and iron.
2. Do not over-consume chocolate and coffee. Excessive intake of chocolate and caffeine can lead to a low mood and worsen depression. Conversely, some nutrients have a stabilizing effect on emotions, such as calcium and magnesium. Adults should supplement with 1500 mg of calcium and 1000 mg of magnesium daily. Additionally, bananas can also have a calming effect.
3. Quit smoking and drink less alcohol. Although cigarettes and alcohol may provide temporary relief from depressive emotions, the negative feelings will return after a while. Furthermore, stay away from high-calorie foods such as carbonated drinks and fried foods.