What we eat has a major impact on our wellbeing. Food’s impact on the body, but also on the brain, is becoming increasingly apparent. More research on the relationship between food and mood is required, but it is already established that some foods may have a positive impact on mood.
FOODS WITH A POSITIVE IMPACT ON The MOOD
The nervous system around the intestines is so extensive that it is also called the second brain. This system regulates many processes in the body and is in close contact with the brain. Gut bacteria play a major role and the more varied their composition, the better. Fiber-rich foods contributes to this. Vegetables are a very good option for this.
Lactic acid bacteria
Gut bacteria benefit from foods that are high in lactic acid bacteria. These lactic acid bacteria are found in foods that are produced by fermentation, such as sauerkraut . But yogurt , kefir and buttermilk also contain lactic acid bacteria.
Vitamin D / fatty fish
D Vitamin is important for strong bones and muscles, but it is also essential for a good mood. Certain foods that contain this important vitamin: eggs, fatty fish and meat. Oily fish is also proven to reduce the risk of depression. Think of sardines, salmon and herring, but especially mackerel.
Caffeine stimulates the brain and 1 to 2 cups of coffee a day has a positive effect on mood. A larger amount makes no sense, because it does not increase the effect. Too much caffeine even has a counterproductive effect on the mood.
The Nuts are not only rich in fiber, but also contain the right kind of fats and many minerals. Nuts are full of unsaturated fats and, like fatty fish, omega-3 fats. Walnuts contain the most of all nuts. Almonds are also a good choice because of the amino acids they contain. These help create dopamine in the brain. And let another name for dopamine be ‘happiness hormone’.
The precious spice saffron ensures that more serotonin is released in the brain. In the same way as antidepressant Prozac does. An Iranian study also found that saffron capsules reduce mood swings in women, as a symptom of PMS, by 50 percent. An excess of saffron is dangerous and can actually cause health problems.
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Eating red pepper releases endorphins. This is due to the substance capsaicin that makes the pepper spicy. And endorphins in turn create a feeling of happiness.
The Banana contains the substance tryptophan, which gives a pleasant feeling. Tryptophan is a raw material for serotonin that gives a feeling of satisfaction. In addition to banana , tryptophan is also found in dates, tuna, nut butters and avocado.
Sweets are unfortunately not a good option
Whenever you are cranky, you want to eat something – but too much sugar is not the answer. Research shows that people have a greater chance of feeling depressed if they eat too much. It is better to choose foods that provide energy in a much slower way. Such as the nuts and fresh or dried fruits described above.
Theobromine and caffeine in chocolate have a stimulating effect, but to a much lesser extent than coffee. In addition to beneficial substances, chocolate contains a lot of saturated fat. This increases the risk of cardiovascular disease.