To date, you may have read many articles, listened to experts, and even gone on a diet about what metabolic changes the foods you consume cause in your body.
However, did you know that these foods
affect your mental state more than your physical structure?
Research shows that there is a serious interaction between the foods consumed and mood.
The foods you eat affect your psychology. Therefore, it is possible to be more energetic and even happier by paying attention to your nutrition
If you want to be peaceful during the day and surrounded by positive thoughts, you should consume high-quality carbohydrates
If you want an increase in sleep and mental activities, you should take care to consume proteins, if you want to have a more energetic structure, you should consume vitamins, and if you want your learning ability to increase, you should take care to consume fats.
Of course. It is very important that the nutrients mentioned above are adequate and balanced for the body. For this
therefore, the amount of calories and other macronutrients you need during the day must first be determined by an expert.
Find peace with carbohydrates
Carbohydrates accelerate blood flow and help you feel calm and peaceful. Research has shown that the risk of becoming depressed after the diet increases in those who are exposed to a diet low in carbohydrates for 2
weeks. However; It is necessary to prefer complex carbohydrates such as whole grain breads, fresh fruits, and cereals instead of simple
carbohydrates such as white bread, pasta, and sugary foods.
You should focus on your mind with proteins. revitalize
When you consume a food with high protein content, it is broken down into the smallest building blocks, amino acids.
The substances called neurotransmitters formed with these amino acids make you stay awake and feel energetic
.
Tryptophan, an essential amino acid, is used in the synthesis of proteins. Tryptophan is a precursor of serotonin, the brain's "feel-good" chemical.
It is especially abundant in meat, fish, fatty cheeses and legumes. A diet that does not contain tryptophan can also cause depression, anxiety, sleep disorders, hormone supplements, cyclics and
leads to low concentration levels and causes low serotonin levels.
Antidepressant vitamins
It is possible to protect yourself from depression with B group vitamins such as folic acid. Of course, as with all foods, accumulation and organ damage may occur in the body as a result of excessive consumption of B group vitamins.
That's why you should consume dark green leafy vegetables, especially spinach, purslane and parsley, as a main meal during the day, and fruits and oilseeds such as tangerines, oranges, hazelnuts, walnuts and almonds as snacks. Consuming it is enough.
Lack of folic acid may cause you to become depressed by decreasing serotonin levels.
Educational oils
Serotonin and Most of dopamine receptors consist of omega-3 fatty acids, and
Omega 3 fatty acids play an important role in memory development and mood improvement.
Research shows that low omega 3 levels cause depression, pessimism. While it shows that it causes psychological disorders such as
, it also causes learning to become difficult. This
That's why especially children should consume fish twice a week. Other sources of Omega 3
are; flax seeds, walnuts, purslane, canola oil, eggs enriched with omega 3.
Chemical messengers, the source of happiness
Brain functions, defined as neurotransmitters (dopamine, serotonin, acetylcholine) and nerve
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Chemical messengers are responsible for carrying information between cells.
Chemical messengers perform functions such as mood, sleep, memory and focus. In case of insufficiency or imbalance of these chemical
mail carriers, motivation decreases and desire for alcohol and drugs
increases. For adequate production of chemical messengers, some nutritional elements contained in foods are required. In this case, overproduction or underproduction of a certain chemical messenger
depends on what you eat and whether the necessary nutrients are present in what you eat.
In short, brain chemistry is very sensitive to inadequate and unbalanced nutrition.
Dopamine
Dopamine is an optimistic mood and vitality, sensory information It is a chemical messenger that facilitates the flow to the brain, causing an increase in focus and concentration, language fluency and creativity.
Serotonin
Serotonin reduces the flow of sensory information reaching the brain, It is the chemical messenger that gives calmness. Mode,
It has effects on appetite, body temperature, sleep patterns, soothing, and distracting from negative thoughts.
Acetylcholine
Acetylcholine is another important chemical messenger. It is defined as the memory manager. In its deficiency
a deep trigger sleep is observed. Like serotonin, it acts as a filter against external influences coming to the brain, allowing us to pay attention only to important things.
Chicken, turkey, milk, eggs, orange, tangerine, cocoa, legumes, tomatoes, serotonin and
It increases dopamine levels, making you feel happy, calm and fit.
What makes us who we are is actually what we eat. So be careful about what you eat for a good mood.
Dietitian Ayşegül Öztürk
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