Types of Food That Will Get You out of the Blues
Written By MEHRU
It is not very common that on certain days we tend to experience mood swings that leave us depressed, sad, or angry.
These mood swings can be due to stress, work, and challenges in life. We have no immunity to this.
Our first instinct is always to turn to food to lift our spirits, but choosing to enjoy sugary, calorie foods can cause more harm to our bodies.
The reason is that food plays an important role in our bodies. Eating the wrong foods can harm our gut flora while eating the right foods can benefit our gut flora.
Some foods have been scientifically proven to improve our mood because research has established a fundamental relationship between nutrition and mental health.
It is important to note that there are several factors, such as poor sleep, stress, discomfort. Mood disorders, that can contribute to mood instability.
But certain types of foods can improve brain health and mood swings, lighten up.
How does nutrition play a role?
Researchers have found evidence that the type of food we eat on a daily basis can affect our mood.
Healthy eating patterns like the Mediterranean diet have been shown to have positive effects on mental health.
A healthy diet plan includes less-processed vegetables, fruits. Nuts, seeds, and whole grains with average amounts of lean meats, fish, and dairy products.
Other studies have shown that a healthy diet plan can treat depression.
An Australian study was conducted to compare the results of two different groups of people with depression.
One group was shown how to follow a healthy diet plan while the other group was not.
The researchers monitored changes in their diet to see if there was an improvement in their mood.
Within 3 months, symptoms of depression were reduced for people who followed a healthy diet plan.
The discovery of how food can positively affect our mood has not yet been determined.
But researchers have come up with many concepts that examine the importance of microorganisms.
Living in our gut, also known as the gut microbiome, and how they affect food. Which we consume. intestinal microbiome.
Others study the functions of various components in food, such as vitamins, minerals, and antioxidants.
For example, look at how these dietary components in foods help improve and balance mood by promoting brain health:
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Eat good fat:
The human brain is about 60% fat. Fats are beneficial for the nervous system because they help with brain functionality. Good fats help with the production of neurotransmitters and reduce inflammation.
Certain amino acids are precursors to brain proteins and neurotransmitters that help promote and balance moods.
Balancing blood sugar levels:
Eating sugary foods and not eating can destabilize blood sugar levels, often leading to hormonal imbalances.
Studies have shown that low blood sugar (hypoglycemia) is associated with depression and anxiety. Adding complex carbohydrates, protein and fiber can help balance blood sugar levels.
B vitamins help remove oxidative stress and support the nervous system. Many of the B vitamins, such as B9, help support brain health and formulate neurotransmitters.
We have determined which dietary components are needed in your food, so when you feel low, do not rush to the fridge and treat yourself to ice cream or order a takeaway.
So what are the foods that can improve your mood?
The health benefits of fermented foods had not yet been discovered before, because fermentation was primarily used for food preservation, to improve food aromas, and to extend shelf life.
Fermented foods have been an important diet in many cultures, but over the years the fermentation process has attracted scientific interest in its health benefits.
Fermentation involves the process of allowing microorganisms to grow in food that will be able to convert sugar into alcohol and acids. Probiotics are created during this process.
Research shows that there is an important relationship between our gut and the brain. If you’ve never made gut health a priority, now’s the time!
Approx. 95% of serotonin is produced in the intestinal microbiome. Serotonin is a neurotransmitter that affects behavioral characteristics such as mood, stress response, appetite, and sex drive.
Therefore, it is important to include fermented foods in your diet because probiotics support the growth of healthy bacteria and increase serotonin levels.
Different types of food can be fermented. For example, dairy products such as (cheese, yogurt, kashk, and kefir), meat products, vegetables (mustard, pickles, and turnips), and fruit.
Fermented foods that are high in probiotics include:
Yogurt is the most common probiotic-rich fermented food. Although it has the same micronutrient composition as milk, yogurt contains more vitamins B12 and B2, protein, magnesium, and potassium.
It is important to know that not all fermented foods are good sources of probiotics due to the cooking and filtering that food can go through. For example, sourdough.
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Good fats are beneficial for the nervous system, and salmon is a great source of omega-3 fatty acids. Omega-3 fatty acids are a group of essential fats that must be removed from your diet because your body cannot make them.
Omega-3 fatty acids (EPA and DHA) are important for both the nervous system and brain development.
EPA and DHA have been shown to reduce depression, improve cognition, and reduce oxidative stress.
Studies show that cultures in which humans eat the fattest fish are less likely to experience depression or anxiety.
Salmon also contains vitamin B12 and vitamin D. Vitamin B12 works with vitamin B9 by converting amino acids into neurotransmitters.
The sunflower plant is a miracle oilseed crop that is grown globally for its seeds. The proteins in sunflower seeds have a significant amount of amino acids, minerals. Vitamins such as vitamin E and vitamin B6.
Sunflower seeds are a good source of tryptophan. Tryptophan is an amino acid that is responsible for reducing stress, anxiety, depression, and improving memory.
Chia seeds are the seeds of Salvia hispanica, a flowering plant belonging to the family Lamiaceae. In the past, chia seeds were grown in the Aztecs in pre-Columbian times.
Chia seeds were just as important as corn crops, and the Aztecs used to eat chia seeds regularly in their diet because of their high nutritional value.
Chia seeds are rich in antioxidants, proteins, fiber, Omega-3 oils, and Omega-3 fatty acids that help with the production of neurotransmitters.
Throughout history, the Maya and Aztecs used cocoa for various reasons, but mainly for ceremonial and medical purposes. This is because chocolate is rich in nutritional value.
It contains rich compounds such as antioxidants, magnesium, B vitamins, and various mood-boosting compounds.
A study was conducted to see what effect chocolate had on depression. The results showed that people who were clinically depressed were more likely to eat chocolate.
The more depressed people were, the more chocolate they ate.
The researchers could not claim that depression stimulates the craving for chocolate. But he concluded that the properties found in chocolate affected mood.
This is because chocolate contains compounds such as theobromine, caffeine, and phenylethylamine, which are responsible for increasing serotonin levels, which promote positive moods and reduce depression.
To experience these benefits, go for dark chocolate because milk chocolate contains added ingredients like fat and sugar.