Food and mood are so complexly related that they have influenced new areas of brain research. Nutritional psychiatry examines how what we eat affects our feelings.
As nutritionists and dietitians who have directly studied and experienced this connection, it is very attractive that we can empower them to feel partially or sometimes completely uplifted based on their diet.
The food you eat can create or destroy everything from your work and productivity to your mental and physical health. Put these 35 foods in your grocery list to boost your mood and energy levels in your brain:
Complex carbohydrates
1. Pumpkin seeds
2. Apple
3. Chickpeas
4. Strawberry
5. Oatmeal
Complex carbohydrates are packed with more nutrients than simple carbohydrates and have a high fiber content, which makes them slower to break down.
It also helps stabilize blood sugar levels and can stabilize your mood.Fluctuations in blood sugar Mood changes rapidly, frustrating, lacking energy, and feeling terrifying at all.
Lean protein
6. Egg
7. Salmon
8. Lentils
9. Chicken
10. Lean beef
Protein is required for healthy energy levels. It takes longer to digest than carbohydrates, balances blood sugar levels, and provides sustained energy.
Amino acids, which are the building blocks of proteins, help repair and replenish tissues — and your body needs them to make certain neurotransmitters.
Healthy fat
Folic acid
16. Spinach
17. Asparagus
18. Brussels sprouts
19. Pomegranate
20. Shellfish
It has also been shown to prevent neural tube defects, support cell growth and repair, and help regulate sleep patterns, especially with aging.
Insufficient folic acid levels are associated with many brain problems, including dementia and depression.
iron
Vitamin C
26. Orange
27. Lemon
28. Kiwi
29. Bell peppers
30. Tomatoes
It helps heal wounds and cuts, as your body needs vitamin C to maintain and repair all tissues. In addition, the adrenal glands need vitamin C to make stress hormones, including cortisol. The more stress you have, the more cortisol is produced and the more vitamin C you need.
Melatonin
31. Tart cherry
32. Grapes
33. Barley
34. Broccoli
35. Pistachios
Tryptophan and nutrients such as calcium and vitamin B6 help produce melatonin, but you can also get this “sleep hormone” from the foods listed above.
Melatonin has no special effect.Instead, it shifts you to a state that helps you Makes the way to sleep easier. Eating melatonin-rich foods before bed helps to maximize the natural increase in this hormone that occurs in the evening.
Patricia BananMS, RDN are nutritionists, nutritionists, chefs and authors. “From Burnout to Balance: Over 60 Healing Recipes and Simple Strategies to Improve Mood, Immunity, Concentration, and Sleep.” She was featured in The Oprah Magazine, Shape, Health, Parenting and Good Housekeeping. Patricia holds a Master’s degree in Nutrition from the Friedman School of Nutrition Science Policy at Tufts University.Follow her twitter When Instagram..
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