Our emotions greatly influence the foods we choose to eat on a daily basis. If we feel sad, we often eat fatty and sugary foods to feel bett...
It is possible that for this reason, our diet is unbalanced. That is why it is important to know about the foods that can help us feel happy in those moments when we feel devastated, anguished, and worried, to avoid guilt and thus not unconsciously affect our body and metabolism.
Many nutrients are related to improving our mood. They are usually those that contain iron, fatty acids, omega-3, magnesium, potassium, selenium, zinc, and vitamins. We find them in vegetables, according to research by Laura R. LaChance and Drew Ramsey, published in the World Journal of Psychiatry.
Now, there are hormones in our body called serotonin and dopamine and what they do is release chemicals to send the sensation of pleasure to the brain. To stimulate the production of these substances, it is recommended to consume certain foods.
eating without guilt
Having understood the above, now I will share with you some foods that are recommended to increase the feeling of happiness, such as:
1. Fruits
Such as bananas, apples, grapes, blackberries, blueberries, oranges, mangoes, pineapple, and strawberries. These fruits contain ingredients rich in anthocyanins and antioxidants that help prevent and repair stress. It also favors the synthesis of the serotonin hormone neurotransmitter, because they are rich in tryptophan.
You can eat them by rationing your portions so as not to unbalance your body. Fruits are usually consumed in the morning, as they provide enough energy that we need during the day.
2. Vegetables
Vegetables are also linked to lessening depression, so they will make you feel happy. The recommended ones are asparagus, artichokes, lettuce, spinach, tomatoes, broccoli, carrots, mushrooms; since they are a source of magnesium and participate in the production of dopamine, related to motivation and joy.
3. Whole grains and grains
We find these in grains, bread, pasta, rice, oatmeal, walnuts, almonds, chickpeas, chestnuts, bran, germ, pepper, garlic, lentils, beans, and quinoa.
These foods are favorable for intestinal transit due to their high fiber content, they also contain tryptophan and lysine, which are substances that help increase serotonin levels in our body, raising our mood and improving our humor.
Many of the vegetables mentioned above contain Omega-3 fatty acids that are essential for the production of serotonin, thus helping to reduce stress and depression. In addition, they are good for improving memory, learning, and stimulating the functioning of the nervous system.
4. Dark or dark chocolate
Experts recommend consuming 20 grams of chocolate a day, preferably dark chocolate, which contains more cocoa. Chocolate helps reduce stress levels due to its high content of flavonoid antioxidants, tryptophan, and phenylethylamine, which will make you feel happier.
In addition, they will help you restore the muscles of your body, they will stimulate circulation and the opening of blood vessels, reducing the risk of suffering diseases related to heart problems such as heart attacks.
5. Egg
Eggs provide protein with all the essential amino acids that help us feel good and have energy. They are rich in vitamins of group B, D, zinc, omega-3, and iodine, the mixture of these nutrients is recommended to improve mood and feel good.
It is recommended to include them in our food plan and consume them at breakfast since they provide enough energy that our body needs during the day.
6. Probiotic foods
They are natural foods that, when fermented, contain live yeasts and beneficial bacteria for our digestive system that influence our health and help us feel good.
Many of them contain important vitamins such as K and the B complex, which give us a good performance in our immune system, preventing us from getting sick.
These foods are found in yogurt, kefir, miso, olives, raw cheese, apple cider vinegar, soy sauce, sauerkraut, and pickles.
7. Salmon
It is a recommended food for its large amount of Omega-3 fatty acids and vitamin B12 and because they contribute to the production of serotonin, which is good for brain function and provides energy, reducing depression.
In addition, salmon helps prevent heart-related diseases such as clogged arteries.
8. Honey
Honey contains kaempferol and quercetin, which are chemicals that reduce inflammation in the brain, and it is ideal to consume it raw to avoid depression.
Remember that consuming honey helps reduce blood sugar levels, helping you improve your energy, reducing tiredness and fatigue, so you will feel happy. Now that you know, you can sweeten your favorite drinks with honey, replacing conventional sugar.
All these foods are favorable for reducing stress, fatigue, and depression, so by eating them you will feel more energetic and your mood will also improve, avoiding putting your health at risk. Remember to include them in your daily diet and with adequate portions.
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