The best products-antidepressants — down with the autumn blues!
In autumn, most of us are subject to frequent mood swings for the worse. Increased fatigue, reduced performance. The cold and overcast sky are annoying, the monotonous rain brings melancholy. Often we try to jam our bad mood. On the one hand, food really has a great effect not only on our weight and body condition, but also on our mood, on the other — you need to know what to eat in order to recharge with positivity. These are the products.
Fatty fish (herring, sardines, mackerel, salmon, cod, salmon) is very rich in omega-3 fatty acids, thanks to which fish has become a remedy for bad mood. Only in weak salted fish polyunsaturated fatty acids are formed most of all. However, the amino acid tryptophan (actually, from which serotonin is formed — the "hormone of happiness") remains in fish of any preparation. That is why fish dishes should definitely be on your table.
In addition to the above, fatty fish has a large amount of vitamin B6, which improves mood and strengthens the immune system. It is advisable to eat fish at least three to four times a week for 100-150 g. And if daily, then 50-70 g.
Vegetables with a bright color: beets, eggplants, carrots, sweet peppers, persimmons, tangerines, oranges and other colorful vegetables also have the ability to lift the mood. It has long been known that bright saturated colors can drive away longing and charge with a positive attitude.
However, it's not just that. Fruits and vegetables of saturated colors have bioflavonoids in their composition, which improve blood circulation of the brain. As a result of their use, the brain receives more oxygen, you begin to feel noticeably better, and your mood naturally rises from this.
Chicken broth has a property that affects calmness. With small nervous stresses, this is an excellent remedy for depression. Chicken meat contains proteins consisting of the amino acid tryptophan. Once in the body, it is processed into serotonin — the "hormone of happiness", which affects our mood.
Sea cabbage is extremely enriched with B vitamins, which regulate the work of the adrenal glands and, accordingly, the hormone adrenaline, the lack of which can cause chronic fatigue, as a result of which the mood worsens.
It is recommended to buy seaweed not canned (such cabbage often contains harmful flavorings), but freshly prepared salads that can be found on the market or in the culinary departments. And after that, you can fill it yourself with spices and other ingredients (carrots, mushrooms, sesame seeds, etc.).
Bananas, in addition to serotonin, contain vitamin B6, which, as already mentioned, is necessary to lift the mood. In addition, bananas are enriched with the alkaloid harman, which can cause a feeling of euphoria, that is, they are biogenic amines, in which, as is known, serotonin is produced. It is also useful to eat these fruits with chronic fatigue and melancholy.
All nuts, like fatty fish, are a source of omega-3 fatty acids that can ensure the proper functioning of brain cells and help eliminate the symptoms of depression. In addition, nuts contain the amino acid tryptophan, which is already known to us, and the mood-lifting vitamin B6. In addition, nuts contain a mineral called selenium, which is necessary for an excellent mood.
It is worth knowing that the indicator of the level of selenium in the blood decreases by 7% after 60 years and by 25% after 75 as the body ages. Therefore, doctors advise elderly people to eat more nuts. You can eat up to 30 g of this product per day.
Cocoa beans, from which chocolate is obtained, contain a substance called phenylethylamine, which contributes to the production of happiness hormones in the body — endorphins, which are produced in increased quantities in lovers. And people in love, as a rule, are happy, like children. In addition, cocoa beans contain magnesium, which is able to relieve stress. However, it is worth knowing that only dark chocolate has all of the above qualities. Dairy will bring much less benefit.
Cheese contains amino acids that contribute to a good mood: tyramine, tryptamine and phenylethylamine. Cheese of any kind can cheer you up.
Eggs contain essential fatty acids and vitamins A, E, D, not to mention tryptophan, from which serotonin is formed, as well as carotenes and B vitamins, the lack of which can lead to depression. So even ordinary scrambled eggs can improve your mood. And eggs eaten at breakfast control the feeling of hunger throughout the day.
Like chicken meat, oatmeal and buckwheat have the amino acid tryptophan in their composition. Being processed in the body, it forms the "hormone of happiness" serotonin. These foods also contain carbohydrates, which, being slowly absorbed, normalize the blood sugar level, preventing it from going beyond the limits.
Alcohol and caffeine, which is contained in tonic and energy drinks (for example, in "cola"), amuse and energize for just a small amount of time. In fact, they only make the work of the adrenal glands heavier and contribute to an increase in blood sugar levels.
Repeated consumption of coffee and tea usually leads to insomnia and mood swings.
Different types of sweets, including sugary drinks, also lead to a sharp increase in blood sugar, which contributes to chronic fatigue syndrome.
Frequent consumption of low-fat foods also leads to depression.
Smoking, like alcohol and strong coffee, can lead to a deficiency of vitamins and minerals necessary for the normal functioning of the body. And their lack completely affects the mood.