10 foods to improve your mood

Serotonin and https://pillintrip.com/de/medicine/postafen-meclozine is a chemical known to affect the brain, particularly mood. Maintaining serotonin balance helps us stay calm, promotes mental alertness, control and increased resistance to stress, and a sense of well-being. Here are ten foods to help boost serotonin levels and improve your mood.

Serotonin is essentially a neurotransmitter – a chemical that is involved in the transmission of signals from one part of the brain to another. Of the nearly 40 million brain cells, most are directly or indirectly affected by serotonin. These include cells responsible for mood, sex drive and sexual function, sleep, appetite, learning ability, including memory, temperature regulation, and social behavior. According to the researchers, low serotonin levels, or due to the fact that it does not reach the cellular receptor, leads to mental health problems such as depression and anxiety. The principle of action of most pharmaceutical antidepressants is based on improving the absorption of serotonin by the body.

Diet has a significant impact on the supply of serotonin to the body. Tryptophan, an amino acid, is the “building block” that our bodies use to produce serotonin. Foods high in tryptophan are: dairy products, nuts, poultry. To maintain a balance of brain chemicals, it is recommended to include foods rich in tryptophan and other mood-enhancing nutrients in the diet.

1. Nuts and seeds. Researchers from the University of Barcelona found that people who consume almonds, walnuts, and Brazil nuts have higher levels of serotonin metabolites (metabolic intermediates). What’s more, just 30 grams of a mixture of these nuts per day will also help fight obesity and lower blood pressure and blood sugar.

2. Oceanic fish from cold seas such as salmon and tuna, which are free from mercury, contain omega-3 fatty acids that can relieve symptoms of depression. A recent study by the University of Pittsburgh School of Medicine showed that participants in clinical trials with higher levels of omega-3 fatty acids in their blood had fewer symptoms of depression and a more positive outlook.

3. Docosahexaenoic acid (polyunsaturated fatty acid, DHA) is a special form of omega-3 fatty acid found in a wide variety of foods. In particular, eggs fortified with organic DHA are a source of protein and tryptophan. Research published in the Journal of the American College of Nutrition found that people who eat eggs for breakfast feel more satisfied and therefore need fewer calories during the day than those who eat eggs for breakfast. the content of carbohydrates, for example, flour products.

Portrait of a beautiful older woman with green healthy food on the table indoors on the window background

4. Flax seeds are another rich source of omega-3 fatty acids. They also contain magnesium and B vitamins, nutrients that help manage stress.

5. Soy isoflavones also improve mood and regulate mental functions. This food is also a rich source of vegetarian (non-cholesterol) proteins, which can also reduce the risk of heart disease. Include soy products in your daily diet, namely soy milk and its derivatives: tofu, tempeh, miso.

6. Fruits and vegetables are known to improve mood as well. Eat asparagus, lentils, chickpeas, beans, courgettes, and yams (sweet potatoes). Don’t ignore magnesium-rich leafy vegetables, apples, peaches, bananas, and artichokes.

7. In the past, you may have ditched avocados as they are high in calories and high in fat. On the other hand, this fruit contains omega-3 fatty acids, amino acids, antioxidants, and potassium.

8. Avoid processed, refined grains (known to reduce energy). Eat whole grains instead: brown rice, wild rice, barley, and spelled (a type of wheat). Whole, unprocessed grains, high in fiber carbs, can help improve your mood and maintain it throughout the day, instead of feeling overwhelmed with energy when you chew on a white flour product or just sugar.

9. The opinion that turkey and other poultry are high in fat-free proteins and tryptophan is entirely true. But stick to the principle of moderation when eating foods containing arachidonic acid (AA), including foods of animal origin. Several studies show that switching to plant-based foods can help maintain a good mood. However, when you include poultry in your diet, make sure the organic food you eat does not contain chemicals that can upset your body’s serotonin balance.

10. Last but definitely not least is dark chocolate, which contains an antioxidant called resveratrol. This substance increases the level of endorphins and serotonin in the brain, thereby improving mood. The recommended dose is 30 grams per day (not a whole bar!).

When making these changes to your diet, don’t forget about exercise as well. Regular exercise can be just as effective in treating depression as pharmaceutical antidepressants or physical therapy. Even a simple 30-minute walk will dramatically improve your emotional state for the rest of the day.