While some of us think that we carry the whole weight of the world on our shoulders, some of us find the reason for happiness in the smallest events. To have a healthy life, you need to be one of those who can be happy. Studies conducted in recent years show that; Foods can affect our mood. So which foods?;
- A small square of dark chocolate every day helps reduce the level of your stress hormones with the antioxidant compounds it contains.
- Be careful to consume whole grain foodsand legumes. Regular consumption of foods rich in quality carbohydrates (complex carbohydrate sources) during the day helps increase your serotonin level. In this way, you will feel more peaceful and calm.
- Adding some saffron or turmeric to your meals can reduce your tendency to depression with the bioactive components in its composition. >
- Semi-skimmed milk and dairy products are sources of quality calcium. Calcium deficiency has been found to be associated with depression, especially pre-menstrual syndrome. Vitamin D level is as important as calcium level. There is a positive relationship between estrogen level and calcium production.
- Fresh vegetables and fruits are rich in antioxidant vitamins. It has been observed that individuals with sufficient blood levels of antioxidant nutrients (especially carotenoids, lycopene, vitamin E, curcumin, coenzyme Q10) are more positive-optimistic.
- Consume turkey breast several times a week. Chromium, a mineral rich in the turkey breast, plays a role in increasing the brain's serotonin, norepinephrine and melatonin levels. These substances are chemicals in the brain that play a role in regulating mood. Other sources of chromium; broccoli, grapefruit, whole grain bread and potatoes.
- Add dark green leafy vegetables (such as spinach, purslane, cress) to your salad every day. Because they are a good source of folate – folic acid (vitamin B9). It is a vitamin that plays a role in new cell formation and regulation of serotonin levels. Other good sources: legumes, asparagus, brussels sprouts and avocados.
- High If you do not have a cholesterol problem, include low-fat red meat once or twice a week. Because the iron in red meat is necessary for the synthesis of oxygen-carrying hemoglobin and muscle health, as well as for protecting against depression. Other good sources: legumes (especially lentils).
- Consume a moderate amount of walnuts or raw almonds or raw peanuts or raw cashews every day (in pieces). These foods are good sources of magnesium. Magnesium is a mineral that plays a role in the synthesis of serotonin, a neurotransmitter associated with peace. Other good sources: dark green leafy vegetables (especially spinach).
- Consume fatty fish (such as salmon, sea bass), which are quality sources of omega 3 fatty acids, a few times each week. Omega-3 fatty acids are indispensable nutrients for brain health. Our body cannot produce these fatty acids on its own. That's why we have to outsource it. The best choice is always natural sources, that is, foods. Good resources; oily fish such as salmon, krill and chia seeds. Regular consumption of foods rich in omega-3 fatty acids helps maintain your serotonin and dopamine levels.
- You can add peas to every soup and main dish. Peas are a good source of vitamin B6. This vitamin is one of the important vitamins for nervous system health. Other good sources: Fatty fish such as salmon, chicken breast, and breakfast cereals.
- Vitamin B12 deficiency both negatively affects the health of the nervous system and increases the tendency to depression. Only source animal source foods such as meat, milk, eggs, cheese
- Go for outdoor walks every day and benefit from sunlight. Vitamin D is a very important vitamin not only for bone health and the immune system, but also for protecting against depression. The best source of vitamin D is sunlight. The opportunity to benefit from the sun directly (not behind glass) should be created every day.
- Seafood consumption is important. Because they are a good source of zinc. chink There are study results showing that o deficiency can lead to loss of appetite, anemia, hair loss and depression. Other good sources of zinc are low-fat cheese, cashews, almonds, walnuts, pumpkin.
- Drink one or two cups of green tea every day. It has been determined that theanine in green tea and phenylethylamine in chocolate have a calming effect.
- Reduce your consumption of processed foods. These foods are a kind of empty energy source.
- Keep your caffeine intake under control. (Maximum 200 mg caffeine per day). If you have a habit of drinking coffee, do not drink more than 2 cups of coffee.
With love and respect,
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