In life, many people are unable to control their negative emotions, not only making it difficult for colleagues and friends to get along with them, but also leaving their family members at a loss and even causing them deep harm. In fact, to a large extent, this is not their own fault; it is likely because their diet lacks the following nutrients.
Calcium and Magnesium. People all know that calcium is related to the function of bones and muscles, but they rarely think that it may affect the nervous system. People who are deficient in calcium have an over-excited nervous system. When children lack calcium, they cry incessantly. When adults lack calcium, they are prone to irritability, are easily provoked, a bit neurotic, and have difficulty controlling their emotions. Calcium deficiency can also worsen insomnia, and when sleep is poor, one's temper is often worse. Magnesium is another mineral that helps combat stress, and abundant magnesium can reduce the over-secretion of stress hormones.
B vitamins. When the human body lacks vitamin B1, it not only leads to fatigue, weakness, and indigestion, but also manifests as emotional depression and slow reactions. One of the symptoms of vitamin B6 deficiency is a tendency towards depression. When vitamin B12 is insufficient, a person may experience a decline in thinking ability and spatial disorientation. Another member of the B vitamin family is niacin or nicotinic acid, and a severe deficiency can cause dementia and confusion of thought.
Carbohydrates. People who do not eat enough starchy staple foods often have characteristics of mood swings, impatience, memory decline, depression, and insomnia. This is because an insufficient supply of carbohydrates deprives the nervous system of its favorite energy source. Studies have shown that when a person is hungry, the sensitivity of their nerves increases and their reactions become sharper, while after a full meal, their reaction speed slows down significantly.
Therefore, if you find that you are uncontrollably irritable, you might as well reflect on whether your diet is nutritionally balanced and whether you are lacking various essential nutrients, and develop the following dietary habits:
—Eat enough staple foods daily. It is generally recommended to eat 5 to 6 liang (about 250-300g) of grain. It is better to replace some of it with coarse grains, tubers, and mixed beans (4 jin of tubers = 1 jin of mixed beans = 1 jin of grain). The carbohydrates in grains are an important foundation for maintaining a good mood. At the same time, coarse grains, tubers, and mixed beans are important sources of vitamin B1.
—Eat 1 jin (500g) of vegetables daily, of which at least half a jin (250g) should be green leafy vegetables. This can supply calcium and magnesium, while also providing a large amount of potassium, which can reduce calcium loss.
—Drink 300g of milk or yogurt daily, which is roughly equivalent to 1 cup of milk (the size of a disposable paper cup) plus half a cup of yogurt. While supplying calcium, milk also provides abundant tryptophan and vitamin B6, which helps to calm the mood.
—Eat 2 to 3 liang (100-150g) of tofu daily, which is about one-third of a box of boxed water tofu, to help supplement calcium and magnesium.
—Eat a handful of salted nuts daily. They are also a good source of calcium and magnesium, and can also provide protein and various B vitamins.
—Eat half a jin to one jin (250-500g) of fruit daily. This is roughly equivalent to the amount of one apple and one orange. Fruits contain sugar, providing a pleasant sweetness and rich potassium, which reduces calcium loss and is beneficial for relieving tension.