Foods That Affect Our Mood
World Health Organization (WHO) health; It defines not only the absence of disease and disability, but also physical, spiritual and social well-being. For this reason, mental health is as important as physical health. Undoubtedly, one of the most important factors affecting mental health is environmental factors, including nutrition. Have you ever wondered how diet or some food will affect your mood? In this article, we will consider the relationship between nutrition and mood, and foods that are good for mood.
We can say that the body of living things is a chemical factory to carry out complex chemical processes. The main chemical reactions of our brain are at work for a warning from the outside world. Again, due to the chemicals of the brain, billions of papers flow through the nerves regularly. Certain important chemicals are involved in this process.
Different neural transponders in the brain make us feel in a variety of ways: good, bad, happy, unhappy. Sometimes there may be some kind of chemical in the brain, more than any other. As a result, we feel happy or unhappy.
With proper nutrition, we have a significant impact on brain chemistry. Neural transponders in the central nervous system are derived from nutrients. Necessary vitamins and minerals are needed in this production. A balanced and diverse nutrition program; that it helps balance the chemicals responsible for the mood and the mood to improve. Physical condition and type of nutrition make the person more resistant to emotional stress that can lead to depression and depression.
The term ‘stress-reducing foods’ (Comfort food), which has recently entered our lexicon; means foods that we believe can help reduce negative feelings and increase positive feelings. Consuming stress-reducing foods is considered a kind of reaction to this emotional stress. They are foods with high carbohydrate content. It should be remembered that foods containing low carbohydrate with low fiber content can cause an increase or decrease in blood sugar accompanied by fluctuations in epinephrine, commonly referred to as adrenaline or the ‘stress hormone’. Vegetables, whole grains, brown rice, whole wheat pasta and legume varieties that are complex carbohydrates help raise serotonin levels in the brain. This is because complex carbohydrates help raise the level of serotonin in the brain.
Serotonin is a chemical that affects behaviors such as mood, stress response. Fermented foods like yogurt, kefir, kombucha and sauerkraut can improve gut health and mood. This is because; The fermentation process allows live bacteria to thrive in foods that can convert sugar into alcohol and acids. In this process probiotics are produced. These living microorganisms promote the growth of healthy bacteria in your gut and can increase serotonin levels.
The vegetable protein we call nuts and seeds are rich in healthy oils and fiber. In addition, they provide tryptophan, an amino acid responsible for producing serotonin, which improves mood. Almonds, cashews, peanuts, walnuts and sunflower seeds are excellent sources of good mood. Besides being rich in fiber and plant-based protein, legumes such as beans and lentils are full of ingredients that make us feel good. Legumes are a good source of B vitamins that help improve mood by increasing neurotransmitter levels such as serotonin and dopamine.
Eating more fresh fruits and vegetables is linked to lower rates of depression because; the antioxidants found in fruit and vegetables can help manage inflammation associated with depression and other mood disorders. It should not be neglected to consume enough fruits and vegetables every day.
Another issue to be careful about in our nutritional content is the amount of Omega-3! Omega-3 fatty acids are a group of essential oils because they cannot be produced by the body. Omega-3s help fluidity of the cell membrane of the brain and play an important role in brain development and cell signaling. This is because low levels of omega-3 fatty acids in the body are associated with mental illnesses, including major depressive disorder. Health organizations agree to receive 250-500 mg of combined EPA and DHA daily for mood disorders.
5 practical suggestions for a better mood:
- 1. Eat breakfast with a high protein content.
- 2. Add nuts such as almonds and hazelnuts that are high in magnesium into your snacks.
- 3. Eat fish at least 2 times a week. If think that you don’t consume enough fish, use supplements.
- 4. Always add green leafy vegetables such as spinach, parsley and broccoli in your meals.
- 5. Get support from probiotics.
Dietitian Buse Altınay