The Best Foods to Keep You Mood Up

In the stormy rhythm of everyday life, the mood often ranges from the raised to the slightly depressed. Despite the external factors and circumstances, food in the struggle for a positive mood becomes one of the most powerful allies. It turned out that certain products can not only quench hunger, but also stimulate the production of “hormones of joy”, improve the emotional background and fill with energy every day. In this article, we will examine in detail what natural ingredients should be added to the diet to recharge with a good mood and ease.

How food affects our mood

We all know that food is a body fuel, but not everyone is aware of the role of nutrients in the regulation of the emotional state. The brain uses amino acids, fatty acids and vitamins for the synthesis of neurotransmitters: serotonin, dopamine, gamma-aminomatic acid and other substances that are responsible for joy, calm and concentration. When a sufficient number of necessary components are present in the diet, the brain receives raw materials for “chemistry of happiness”. That is why it is important to include foods rich in treptophan, omega-3, folates, magnesium and antioxidants in the menu.

Fat fish and omega-3: Healthy food for joy

Sald, mackerel, herring and trout are the best sources of polyunsaturated fatty acids omega-3. These fats play a key role in the structure of cell membranes of neurons and participate in the regulation of inflammatory processes. But the main thing is that omega-3 contributes to the development of serotonin and dopamine, supporting the clarity of thinking and the ease of perception of the world. Regular use of fat fish helps to maintain the harmony of emotions and gives a feeling of peace.

Bananas and Triptophanes: natural mood stimulator

Banana is not only a sweet and nutritious fruit, but also a remarkable source of Triptophan's amino acid. It is she who is the predecessor of Serotonin, the "hormone of joy." In addition, bananas contain vitamin B6, which helps to turn a tripophane into an active neurotransmitter. Having eaten a ripe banana in the morning or adding it to a smoothie, you will provide yourself with a soft emotional upsurge and a long sense of satisfaction.

Nuts and seeds: small sources of great pleasure

Almonds, walnuts, pistachios, pumpkin and flax seeds - a storehouse of healthy fats, protein, vitamins of group B and magnesium. Magnesium is involved in the synthesis of dopamine and has a calming effect on the nervous system, and vitamins B-complex maintain energy and positive mood. Using a handful of nuts as a snack, you will not only satisfy hunger, but also enrich the diet with elements that can give calm and joy.

Green sheet vegetables: a storehouse of folates and antioxidants

Spinach, arugula, young cabbage Cale and leaf cabbage are rich in folates (vitamin B9) and antioxidants. Folates are necessary for the synthesis of dopamine - a neurotransmitter associated with a sense of motivation and satisfaction. Antioxidants neutralize excess free radicals, allowing brain cells to function more clearly and effectively. Salads made of fresh herbs or smoothies with the addition of leafy vegetables stimulate clarity of the mind and create a feeling of lightness.

Berries and dark chocolate: sweet joy without harm

Blueberries, strawberries, raspberries contain anthocyans - powerful antioxidants that support neurons and mood. Berries can be combined with a small amount of dark chocolate (from 70% cocoa), which is rich in flavonoids and grabbits. Flavonoids increase blood flow to the brain, and theobromine adds soft vigor and pleasure. This combination sets up in an optimistic fret and makes a snack truly inspiring.

Dairy products and probiotics: the harmony of the intestines and emotions

Yogurt, kefir and low -fat cottage cheese contain beneficial bacteria that support the balance of intestinal microflora. In recent years, scientists are increasingly talking about the “cone axis”, since about 90% serotonin is synthesized precisely in the digestive tract. A healthy microflora contributes to the development of neurotransmitters that transmit signals to the brain and form a joyful mood. The morning portion of delicate yogurt with berries will strengthen both the body and emotions.

Fruits and dried fruits: Natural sweetness in every portion

Apples, pears, kiwi, as well as raisins and dried apricots are saturated with natural sugars, fiber, vitamins and minerals. Fiber slows down sugar, providing a smooth energy rise, and vitamins C and a support the work of neurons. The gifts of the garden quench the feeling of hunger and give sweet pleasure, without causing sharp vibrations of mood. A piece of baked apple with cinnamon or a handful of dried apricots will give positive emotions for the whole day.

Organization of food meals: mood secrets

It is important not only what you eat, but also how you do it. Try to have breakfast slowly, enjoying every piece, devote a full time for lunchtime, and plan a light afternoon snack in advance. Create an atmosphere: light a candle, turn on the background music, give a couple of minutes of gratitude for the meal. Such a ritual will help to get enough not only bodily, but also emotionally, increasing the sensations of joy and peacefulness.

Water and herbal infusions: inconspicuous assistants

Simple water is a source of life and tone. Sufficient hydration is important for all processes in the body, including the transmission of nerve impulses. Herbal teas with mint, chamomile or lemon balm are able to gently relax and relieve tension without immersing in drowsiness. The morning lemon drink or evening warm infusion will set the tone for excellent emotions and support the internal balance.

Conclusion: Art to eat for a good mood

Creating your mood is as natural as choosing a palette of colors to the artist. Enriching the diet with fat fish, bananas, nuts, green vegetables, berries and products with probiotics, you lay the foundation for a stable emotional upsurge. Do not forget about the ritual of meals and the importance of water. Each ingredient is a bar in the picture of your well -being, and the daily choice of delicious and healthy products becomes a source of inspiration, harmony and light joy.