Content
It is advisable to include foods that increase mood in the diet on a daily basis. They trigger the production of hormones that improve well-being, give strength, confidence, and stimulate the emergence of positive emotions.
How food affects mood
When compiling a menu, you need to listen to the needs of the body. But it is equally important to understand how different foods affect the condition.
The body perceives the feeling of hunger as a danger. You can quickly eliminate it with high-carbohydrate foods. Its use increases the concentration of glucose in the blood, thanks to this, the mood temporarily improves. But after the jump, the sugar content drops rapidly. Fluctuations in glucose levels negatively affect the psycho-emotional state.
Therefore, foods that contain easily digestible carbohydrates are considered harmful. In the long term, they not only negatively affect the figure, mood, but also cause addiction. Scientists are comparing the effects of refined sugars to those of cocaine. An excess of carbohydrates in the diet provokes hyperactivation of the nervous system, chronic stress.
If you avoid sudden changes in glucose concentration, you can avoid deteriorating mood. This can be done using fractional nutrition and reducing the amount of sugars in the menu. If food enters the body at least 5 times a day at regular intervals, then there will be no jumps in glucose.
Protein products of plant and animal origin cheer you up. Their consumption has a positive effect on well-being, muscle gain and helps to lose weight. An adult's body should receive at least 75 g of protein per day.
A good, balanced diet, adherence to a sleep and rest regimen improves mood. Active rest, sports also have a positive effect.
What foods improve your mood
Mental balance can be improved by including foods that have a positive effect on mood in your daily diet. These include:
- lean meats;
- natural dairy products;
- fish;
- nuts;
- citrus fruits;
- seafood;
- eggs.
Also, the menu should include vegetables and fruits. The substances contained in the spices increase the mood. To achieve mental balance, to prevent the development of depressive disorders, the body must receive amino acids, including tyrosine, flavonoids, zinc, omega-3 fatty acids.
Products that lift the mood in women
To improve mood, women are advised to minimize the amount of fast carbs on the menu. It will be possible to normalize the condition if vitamins, minerals, amino acids necessary for the proper functioning of the nervous system are supplied with the products. Women should have sources of vitamin D, B9, B12, magnesium, zinc in their diet.
A list of foods that boost your mood include:
- green vegetables;
- oatmeal;
- apples;
- legumes;
- nuts;
- yogurt;
- kefir;
- fruit;
- fatty fish.
They have a beneficial effect on the state of the nervous system, improve digestion, and normalize the functioning of the hematopoietic organs.
Products that lift the mood in men
For the body to function properly, a man's diet must contain protein products. Emphasis should be placed not only on meat, seafood, but also sources of vegetable protein.
The list of products for raising the mood in men includes:
- chicken, beef, turkey, pork;
- fatty fish;
- fruit;
- seaweed;
- hot peppers;
- cereal porridge;
- eggs;
- cheeses.
TOP 10 foods that improve mood
Health problems can be avoided by regularly consuming foods that improve mood and well-being. They have a beneficial effect on the functioning of all organs and systems, normalize the production of hormones, and contribute to the saturation of the body with vitamins, minerals, amino acids, and fatty acids.
The TOP-10 foods that increase the production of happiness hormones include:
- beef;
- salmon fish;
- hot peppers;
- bananas;
- walnuts;
- oatmeal;
- seaweed;
- spinach;
- lentils;
- eggs.
It is not necessary to include all the healthy foods from the list in your daily diet. They can be alternated, combined with others.
Beef is recommended as a product that gives strength, increases vitality, and helps to minimize the impact of stress. The substances contained in meat have a positive effect on concentration and memory.
Salmon fish are a source of fatty acids, B vitamins and proteins. Under their influence, the risk of developing nervous exhaustion is minimized.
Hot peppers stimulate the production of endorphins. These substances improve mood and relieve pain.
Bananas saturate the body with vitamins, magnesium, which are necessary for the proper functioning of the nervous system. They cause a feeling of euphoria and significantly improve your mood.
Walnuts relieve symptoms of depression. They contain substances that stimulate the work of brain cells.
Oatmeal contains the amino acid tryptophan, its intake into the body improves mood, contributes to the appearance of a feeling of happiness.
Seaweed has a positive effect on the functioning of the adrenal glands, which produce adrenaline. With a deficiency of this hormone, chronic fatigue develops, and the psychological state worsens.
Spinach and lentils are rich in B vitamins, which are involved in the production of neurotransmitters. These substances improve mood and reduce anxiety.
You can saturate the body with vitamins and ensure the intake of protein by eating eggs. These mood-boosting foods are recommended 2-3 times a week.
Foods that are best eliminated from the diet
Some dishes have a negative effect on the general health and psychological state. Doctors advise to exclude from the diet:
- fast food;
- sausages;
- sausages;
- confectionery;
- fatty meals.
Cakes, pastries, baked goods, fast food instantly increase the concentration of sugar in the blood, this provokes euphoria.But after 1-2 hours, the glucose level decreases, and the person feels tired, irritated, and his mood deteriorates significantly.
Sausages and sausages should be excluded from the diet due to the inclusion of sodium nitrite in their composition. When this substance enters the body, it contributes to the transition of hemoglobin to an inactive form. As a result, oxygen starvation of tissues and organs begins, and this affects well-being and psychological state.
It takes a lot of energy to digest fatty foods. After using them, people feel fatigue, loss of strength.
Conclusion
Mood-enhancing foods saturate the body with vitamins, amino acids and other beneficial substances. Doctors recommend including cereals, fruits, vegetables, meat, fish in the diet. You can use them in various combinations.
