When facing the pressures of work and life, do you ever feel down or depressed? So, how can you get rid of these annoying emotions? In fact, as long as you eat the right foods, you'll feel happy again!
Nutrients that regulate your mood
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 and promoting 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 boost 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 produces an "antidepressant" effect, helping to alleviate depressive moods.
Vitamin E: Helps brain cells maximize their uptake of oxygen from the blood, making them more active.
Folic Acid: Can increase the levels of serotonin in the brain, effectively combating depressive emotions.
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 decreased serotonin in the brain, causing depressive moods. Spinach is one of the most well-known ingredients rich in folic acid.
Whole Wheat Bread: Carbohydrates can help increase serotonin. Researchers at the Massachusetts Institute of Technology 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 patients with anxiety disorder felt less tired and anxious, and were less prone to anger after taking garlic supplements.
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 in mood. 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 in the U.S. believe that eating 20 cherries when feeling down is more effective than taking any medication.
Grapefruit: The high amount of Vitamin C in grapefruit not only helps maintain the concentration of red blood cells and boost the body's resistance, but it is also stress-relieving. 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. These two nutrients help convert the body's stored blood sugar into glucose, which is the brain's only fuel.
Remember these small habits
To improve your mood, always pay attention to your eating habits.
1. Choose light and appetizing foods, and try new flavors and various cuisines to cultivate a positive mindset. You can also supplement with fruits like lemon, bayberry, and hawthorn to stimulate your appetite, which is beneficial for the absorption of nutrients like protein, carotene, Vitamin C, zinc, and iron.
2. Do not overindulge in chocolate and coffee. Excessive intake of chocolate and caffeine can make people feel down 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 can provide temporary relief from depressive emotions, the negative feelings will return after a while. Also, stay away from high-calorie foods like carbonated drinks and fried foods.