Food for mood : Has it ever happened to you that you were feeling sad or stressed for some reason and suddenly your mood improved by eating your favorite chocolate or any other favorite dish? This is a common experience that shows the deep connection between our food and mental health.
Foods play an important role in boosting mood because food affects the levels of neurotransmitters in our brain. These neurotransmitters (such as serotonin, dopamine, and noradrenaline) regulate our mood. Foods rich in certain nutrients help in the formation and balance of these chemicals in the body, which improves mood.
The food we eat not only provides energy and nutrition to our body, but also affects our brain and mood. An amino acid called tryptophan is found in things like chocolate, which increases the production of serotonin (happy hormone) in the brain. Nutrients in our food, such as amino acids and B vitamins, help produce neurotransmitters such as dopamine and serotonin in the brain. These neurotransmitters regulate mood and energy.
According to research, foods rich in sugar and carbohydrates increase the level of neurotransmitters in the brain, which reduces stress and anxiety. This is why eating chocolate, pastries, or any other sweet item can make you feel instantly happy and relaxed. But these things are not good for our health. There are many healthy options to improve mood, which can improve our mood without harming our health. Today we have brought some such healthy food options.
1. Dark Chocolate : Dark chocolate contains antioxidants and phenylethylamine (PEA), which improves mood.
Is. Eating dark chocolate reduces stress and provides mental peace. Besides, it is also considered good for health in many other ways. However, it should be consumed in limit.
2. Foods containing Omega-3 fatty acids Omega-3 fatty acids are found in walnuts, chia seeds, flaxseed, green leafy vegetables, beans and fish (salmon, mackerel, sardines). It helps reduce depression and improve brain function.
3. Berries (blueberries, strawberries, raspberries): Berries are rich in antioxidants and vitamin C, which reduce stress. Berries contain antioxidants like anthocyanins and vitamin C. These antioxidants neutralize free radicals in the body, which can cause cellular damage.
4. Green Tea : The L-theanine amino acid found in it helps in reducing stress and calming the brain. L-theanine is a water-soluble amino acid found in tea leaves. It increases the production of alpha waves in the brain, which reduces stress and anxiety and increases concentration.
5. Probiotic-rich foods : Several studies have shown that eating probiotic-rich foods reduces anxiety, depression, and stress. Probiotics are also called psychobiotics. These are good bacteria living in the body which improve mood and mental health as well as physical health. For this you can take curd, pickle, idli and dosa, dhokla, apple, banana, garlic, onion, fig, cheese. Can.
6. Oats and Whole Grains : These complex carbohydrates release energy slowly, which keeps the mood stable. It also improves digestion and controls blood sugar levels.
7. Dry Fruits and Nuts : Eating dry fruits releases happy hormones, which keeps the mood good. Omega-3 fatty acids present in walnuts are good for the brain and reduce the risk of depression. Omega fatty acids, magnesium, zinc, copper, phosphorus, calcium and potassium present in cashew nuts help in improving eyesight and also improves mood.
8. Green leafy vegetables : They contain folate and vitamin B, which enhance brain function. The lutein present in these improves the functioning of the brain. Plus, they help make brain chemicals that affect attention and concentration
9. Oranges and other citrus fruits : They contain rich amounts of Vitamin C and are very beneficial for the health of your body as well as your mind.
10. Banana, apple and other fruits : Banana contains Vitamin B-6 which activates 'feel good hormones' like dopamine and serotonin. Banana also contains sugar which gives instant energy. Apples contain fiber and natural sugar, which provide energy gradually and keep the mood stable. Pomegranate is rich in antioxidants, which protect the brain from oxidative stress. Papaya is rich in vitamin C and folate, which keeps the brain healthy. Similarly, other seasonal fruits like grapes, watermelon, mango, kiwi are very beneficial for the health of both mind and body.
(Disclaimer: This article is based on information received from various sources. We do not confirm it. Expert consultation required.)
