Eat feel-good foods
It is no surprise that the foods we eat play a significant role in our emotions, moods, and mental health. Here are some foods that can help improve the feel good hormones in our brain:
Omega-3 fatty acids–Foods that are rich in omega-3 fatty acids such as salmon, sardines, ground flaxseed, and walnuts are good foods for your brain. Omega-3s help improve the communication between our brain cells. They also enhance the concentration of two neurotransmitters that regulate our mood, dopamine and serotonin.
Magnesium–Magnesium helps produce the feel good hormone serotonin, and should be an essential part of your diet to help beat depression. Magnesium can be found in foods such as bananas, almonds, artichokes, brown rice, pine nuts, and tuna, amongst others.
B vitamins–Vitamins in the B family, including folate, B12, and B6 are very important for healthy brains. They can be found in foods such as mackerel, shellfish, liver, lean beef, cheese, and eggs.
Saffron–Saffron is a red spice common in Persian foods that can help raise your spirits. It has been traditionally used in Persian medicine, often steeped as a tea or cooked in rice to help boost moods. It has the same affects as some modern antidepressants by making serotonin more available in the brain.
Dark chocolate–Apart from the delicious taste, the antioxidants in chocolate are known to help lower levels of the stress hormone cortisol. A study from the Nestlé Research Center in Switzerland showed that stressed individuals who ate 1.4 ounces of dark chocolate every day for two weeks experienced lower levels of stress. But be cautious and don’t over indulge: 1.4 ounces of chocolate has 230 calories.
Carbs–Carb-cutting may help you lose weight, but it will also have an unintended effect on your mood. Carbohydrates help produce serotonin in the brain, so cutting carbs out of your diet can result in heightened anxiety, anger, and depression.
Here are foods you should avoid:
Coffee–A recent study showed that women who drank two cups of coffee a day were less likely to suffer from depression. At the same time, coffee is a stimulant, and the quick pick-me-up buzz that comes from the caffeine does not last long. Caffeine also gets in the way of your body absorbing essential depression-fighting vitamins and minerals such as magnesium and zinc.
Meat–Meat is full of saturated fats and omega-6 fats. In moderation, there is no problem; however, an excess of meat can help contribute to mood disorders, as omega 6 fats affect the absorption of omega 3 fats needed to fight depression.
Alcohol–Although some may think otherwise, alcohol is a known depressant. It reduces the absorption of magnesium and the B vitamins, and also affects feel good serotonin levels.
Junk food–The high glycaemic index and trans fatty acids in junk food cause large spikes and low drops in blood sugar. This makes it difficult for your body to sustain energy, which can also result in lower moods. Junk food is also stripped of essential nutrients needed for a healthy nervous system.
Source—Huffington Post
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