Good mood foods

From chili peppers to cocoa, from green leafy vegetables to bananas. All thanks to the arrival of serotonin.

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good mood foods

GOOD MOOD FOODS

The table is a source of good humor. Company, joy, sharing, lightheartedness, pleasure: all paths that lead to mental well-being, to that state of grace that accompanies a taste for food, especially when it's healthy. But to avoid completely squandering the value of food, we must also understand another type of good humor linked to the table: those foods, in particular, that positively influence our mood.

ALSO READ: Serotonin: How to Increase the Happiness Hormone

GOOD MOOD FOODS

Science is still exploring this gap between gastronomy and psyche, and we know for sure, for example, that Nutrient-rich foods increase the production of endorphins in our body, making us happy or simply in a good mood.. Even the sense of taste, as well as the color and aroma of food, can play their part, bringing joy at different times of the day. And the creative pleasure of cooking, of being the creator of a dish, certainly affects our state of mind, as does the ability to lay the table, and organize a lunch or dinner with friends. Small rewards that can bring huge benefits to our mood.

CHILI PEPPER

Our nervous system reacts to the ingestion of spicy spices by releasing natural endorphins. A few drops of oil per Chili pepper Adding them to the salad will help to spice up your meal with a good mood.

COCOA AND CHOCOLATE

They lift your mood, prevent stroke and fight stress.Cocoa and chocolate are a real boon to our mood because they produce serotonin and contain sugars, caffeine, and theobromine, a natural alkaloid with numerous stimulating effects on the body. This action then affects all the senses, from taste to palate to smell, instilling positive emotions. However, it's better to choose cocoa over chocolate bars, because cocoa releases energy more slowly. How to consume it? A sprinkling of it on porridge, a traditional English oatmeal soup, for breakfast will be enough to give us a boost of energy for the day.

NOCI

They contribute to a good mood because they contain omega-3 fatty acids, tryptophan, folic acid, and vitamin B6. High levels of omega-3 in the blood have been associated with a lower rate of depression and a better mood. Tryptophan, on the other hand, is the precursor to serotonin, the feel-good hormone. Recommended foods include: nights Brazilian walnuts. But watch the calories: experts say just a few grams are enough to be happy. So why not add two or three walnut kernels to your salads or fresh vegetable side dishes?

LEAFY GREEN VEGETABLES

They release endorphins and fight cortisol, the stress hormone produced by the onset of anxiety. To preserve their nutritional value, it's best to eat vegetables raw or, at most, steamed. Those who really don't like these foods but still want to keep anxiety at bay can eat them raw. trough, you can try blending vegetables with ginger and orange juice.

BANANA

Le banane Bananas are a powerhouse of energy, thanks to the presence of vitamins, fiber, tryptophan, potassium, and mineral salts. They counteract blood sugar spikes that cause energy drops and stress. Their components also stimulate the production of serotonin, and potassium helps muscles to function better, providing the right foundation to counteract fatigue. A banana for breakfast is a guaranteed energy boost.

LENTILS

 
This precious legume for our health contains tyrosine, an amino acid that stimulates dopamine and produces a good mood. The mechanism was certified in a 2017 study published in Journal of the Science of Food and Agriculture.

BLUEBERRIES

The effect of blueberries on mood is indirect but equally effective. Thanks to antioxidants and vitamins, blueberries help the brain reduce the level of stress.. And in this way they generate good humor.

SWEET POTATO

An American study of the  Center of Science in the Public Interest shows that sweet potatoes produce serotonin and as such increase mood.

TOMATOES

The most important research on tomatoes as a natural antidepressant was published in 2013 in Journal of Affective Disorders. And since then, tomatoes have also been considered a precious food for good mood.

SPINACH

Spinach boosts your mood thanks to its high mineral content, especially magnesium. This mineral provides serotonin and dopamine, two mood-boosting substances.

WHAT TO EAT TO INCREASE SEROTONIN?

Good mood increases thanks to food, if, as we have seen, foods provide our organism with the Serotonin  with its precious benefits. For example, spinach is rich in vitamin C, magnesium and nutrients that produce serotonin, and for this reason a research published in 2018 on Journal of Clinical Medicine indicates spinach among the most suitable foods to improve our mood. Like blueberries and lentils (study by Journal of the Science of Food and Agriculture).

VITAMINS THAT IMPROVE MOOD

The vitamins that most help improve mood are: B1, B9 (folic acid), vitamin C e vitamin DIn particular, vitamin B1 contributes significantly to the process of converting glucose into energy, while B9 helps produce red blood cells. Vitamin C is essential for boosting our body's immune defenses. Vitamin D helps the brain function better.

GOOD MOOD MENU

Let's try to make a possible menu, very simple and effective. With this title: foods of happinessThe morning starts with a beaten egg and a few touches of bananas: it contains choline which helps the the memory , concentration And if our brains are working at full speed during the day, our mood improves. We feel better, therefore happier. At lunch, however, to stay light, let's indulge in some dairy and cheese-based dishes: they contain vitamin D, which stimulates the production of serotonin. the hormone of good mood by definition. Then make room for fruit, especially berries, with blueberries at the forefront. Also find ways to use sunflower or flaxseed-based recipes for lunch. For snack time, make room for chocolate and cocoa: nutritious, rich in antioxidants, and above all in those endorphins that they help us smile.

PLANTS THAT HELP YOUR MOOD

Even the presence of certain plants can help improve your mood and make it grow. These include:
  • Rhodiola, whose roots emit a scent very similar to that of roses
  • Chamomile: in this case too, perfume helps a lot in reducing stress
  • Lime tree, a plant widely used in phytotherapy for insomnia
  • Ginseng, which helps with stress and fatigue
  • Lavender, an aromatic plant par excellence
  • Lemon balm, another aromatic plant for stress, insomnia and poor digestion

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