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Foods that improve mood

There are a group of foods that will help you improve your mood, here are the most prominent:

1. Foods rich in selenium

Numerous research shows that there is a strong link between low selenium intake and poor mood. Foods rich in selenium include the following:

Oyster nuts, tuna and sardines.

Whole wheat, chicken, lean lamb, sunflower seeds, brown rice, oatmeal, soybeans, eggs, cheese and low-fat yogurt, beans.

2. Foods rich in folic acid

Low levels of folic acid in the body as a result of not including it in daily diets in sufficient quantities can lead to low levels of serotonin in the brain, which negatively affects mood.

Foods rich in folic acid include spinach. Soybeans, lentils, lettuce, black beans, broccoli, cabbage, asparagus, vegetables, oranges, beets.


3. Foods Rich in Vitamin D

Numerous evidence suggests that eating foods rich in vitamin D may increase levels of serotonin in the body, one of the main neurotransmitters that influence mood, which may improve mental health and mood.

Foods rich in vitamin D include:

Salmon, cheese, egg yolk, milk.

Orange juice.

4. Foods rich in caffeine

Caffeine also stimulates the brain to release chemicals, such as dopamine, which are necessary to improve daily functioning and mood, and reduce the chance of depression.

Despite the benefit of foods that contain caffeine in improving mood, caffeine may negatively affect some people and increase their feelings of tension, irritability, sadness or insomnia, so make sure before eating rich foods that you are not from this list, and avoid eating them if they are rich in sugar .

5. Foods rich in omega-3 fatty acids

You can increase your intake of foods rich in omega-3 acids by adding these foods to your diet:

Salmon, sardines, anchovies and mackerel.

Other oily fish. Walnuts.

Flax and chia seeds, canola oil.

The relationship between eating and mood

Numerous evidence has shown a connection between diet and mental health. A balanced diet helps your body get all the nutrients it needs to stay in good physical and mental health.

The diets that provide the greatest mental health benefit that in turn positively affect mood are those that include healthy foods

In contrast, evidence suggests that a diet rich in processed foods, lots of salt, sugar, added fats, fast food, chips, soda, and snacks, can lead to symptoms of depression and anxiety.

Nutritional tips to improve your mood

There are some important nutritional tips that will help you improve your mood when you eat food that improves your mood during your long day, as follows:

Eat whole foods and avoid packaged or processed foods, which are rich in additives and preservatives because they kill healthy bacteria in the gut.

Increase fresh fruits and vegetables in your diet rather than relying on sweetened juices and frozen fruits.

Make sure you get the daily servings your body needs from fiber, whole grains, and legumes.

Add cinnamon to plain yogurt with berries or oatmeal instead of sugar, to reduce your sugar intake at breakfast.

Keep your gut healthy by adding fermented foods, such as sauerkraut or kale.

Eat balanced amounts of lean seafood and poultry each week, and reduce red meat in your diet.

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