Have you considered how diet affects mood? Maybe candy will cheer you up when you are down, or salty food will cheer you up. However, excessive consumption of these foods can have a negative impact on your health.
There are several foods, properly prepared, that not only taste delicious, but also promote mental health, mood and brain health.
How diet affects your mood
You may notice changes in mood when you are hungry, but what you eat affects you much more than that. Studies have shown that a healthy diet rich in key nutrients (such as magnesium) can help maintain a sense of calm.
A 2016 study found that magnesium is essential for many processes in the human body, especially those related to the generation of messengers that enable the brain and the body to transfer and control emotions. Therefore, getting enough magnesium will promote the production and maintenance of these messengers, which will make the chemicals in the brain more pleasant.
Gastrointestinal problems may cause depression, irritability and nervousness. Although many studies on gut-brain connections are new, it has changed our view of the brain and its relationship to diet. A healthy gut microbiome (a host of friendly gut bacteria) allows your body to produce sufficient amounts of the correct neurotransmitters, which directly affect your mood, such as serotonin.
The health of the intestines is largely affected by the foods eaten, especially those high-fiber foods. Fiber helps increase the number of healthy bacteria in the intestines. For optimal health, it is important that there are more “good bacteria” than “bad bacteria” in the intestines.
So, what is the best way to maintain mood through nutrition? Some of the key factors for a good diet to maintain a healthy mood are maintaining a balanced blood sugar level, eating healthy fats to maintain hormone balance, and focusing on eating foods containing magnesium and other important nutrients.
It is important to realize that these are not quick fixes. An overall balanced diet and lifestyle will produce the best long-term results. These foods will not make you feel better right away, but they will definitely help over time.
Let us delve into the best foods that promote physical and mental health!
The best 7 foods that taste the best
Kefir is a fermented milk filled with healthy bacteria called probiotics. Although scientists often debate the effectiveness of taking probiotics, fermented foods have been understood by many cultures as having beneficial effects throughout history.
Kefir, the taste of sour cream, and the increasing variety of kefir from local supermarkets are great choices for promoting intestinal health. It also contains protein, B vitamins and calcium!
Speaking of fermented foods, soy eh is becoming more and more popular because it is plant-based and has a high protein content. In addition, due to its high fiber content, it can bring benefits to your intestines and stomach. If that is not enough to attract you, then it has been fermented and has healthy gut bacteria. Beans are made by fermenting cooked soybeans. It can be prepared in a variety of ways, and it tends to adopt any flavor it has seasoned, so it also has a variety of uses.
The digestion of protein is slower than the digestion of carbohydrates. Since carbohydrates increase blood sugar levels, combining carbohydrates with protein is a good way to prevent a sharp rise in blood sugar. After a rapid increase in blood sugar, it usually drops quickly, which can cause irritability.
Keeping blood sugar stable may keep you balanced.
Spinach and kale
Green leafy vegetables make it a list of almost all healthy foods. That’s because they provide many benefits.
Spinach and kale are high in fiber, so they are great for keeping the stomach open and supporting healthy digestion, which are two key components of intestinal health. In addition, they also provide vitamins and minerals, which can help the intestine produce neurotransmitters, thereby helping to maintain a healthy mood.
Foods rich in healthy fats are the key to maintaining healthy blood sugar, which can prevent irritability. They also help absorb fat-soluble vitamins, which are needed to balance hormones, help our body control stress and stabilize our mood. Avocado is one of the healthiest fats around, and it is also a multifunctional food. They can be added to smoothies, salads, dips, etc. They also contain a lot of fiber, as well as vitamins and minerals.
Like avocado, salmon is rich in healthy fats and protein. Salmon is rich in omega-3 fatty acids, which can help you stay full longer and maintain blood sugar balance.
Preparing 2-3 servings of fatty fish (such as salmon) a week is a good rule of thumb to support your mood and overall health.
Chia Seed is a small multifunctional competitor on our list that provides protein, fiber and omega-3 fatty acids. They are easily incorporated into smoothies, yogurt or healthy baked goods. Another way to make them a diet is to look for snacks in a grocery store, such as a snack bar, which contains chia seeds. Just pay attention to the added sugar content, and you will get convenient and healthy snacks to satisfy your mood!
Last but not least is chocolate! A 2013 study examined the so-called flavanols in chocolate that may have a protective effect on the brain. Researchers want to determine whether these flavanols have a positive effect on mental development.
They concluded that there is a positive correlation between chocolate and good mood, but they clarified that this may be because eating sweets releases endorphins that make us feel good, rather than chocolate’s unique mood-promoting effect. Interestingly, chocolate has been shown to have a positive effect on overall brain health.
However, it’s important to remember that chocolate-coated candies (mainly sugar and low in cocoa flavanols) will be better for you than dark chocolate with a small amount of sugar added.
An emotional lifestyle
Nutrition plays an important role in all aspects of life, and mood is no exception. A balanced diet rich in plant-based foods (such as green leafy vegetables and fermented foods) can help promote a healthy gut microbiome, which in turn helps the body produce key mood-supporting neurotransmitters.
Remember, any lifestyle that supports emotions is incomplete without regular exercise. It is recommended that adults exercise at least 30 minutes a day. Whether you are walking in a nearby community or local park, lifting weights in the gym, or taking a fitness class with your friends, taking time out for regular physical exercise can undoubtedly reduce your mood and stress.
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The best to improve your mood, the 7th post of delicious food first appeared on the BrainMD Health blog.