The more depressed you are, the more you crave sweet food. However, if you eat cookies or cakes full of sugar or refined carbohydrates, you will feel good for a while and then fall into depression again. However, low mood or depression is also linked to the food you eat. Research results continue to show that the food we eat every day and our lifestyle have a significant impact on our mood. Studies have shown that depressed people choose foods that make their symptoms worse.
However, there are many foods that can fight depression and improve mood. These foods are rich in nutrients and help produce mood-boosting neurotransmitters. Discover 6 ways to eat that will improve your mood the more you eat.
◆ Eat foods containing vitamin D
Vitamin D deficiency has been linked to depression and low mood. In winter you are likely to lack vitamin D, which is obtained mainly through sunlight. At this time, it is best to supplement vitamin D through foods or supplements such as mushrooms, animal liver, egg yolk and dairy products.
◆ Avoid processed foods and eat antioxidant foods.
The most effective way to improve your mood when you are depressed is to avoid blood sugar imbalances. First, you should avoid processed foods such as refined carbohydrates, powdered white starch, juices containing high fructose corn syrup, and sweets high in sugar. Instead, eat lean proteins, fish with healthy fats, avocados, olives, nuts and antioxidant-rich vegetables.
◆ Take magnesium
When you are stressed, exercise regularly, or eat a lot of alcohol or sugary foods, your body often becomes deficient in magnesium. Magnesium acts as a powerful relaxant, effective in cases of stress, anxiety and difficulty sleeping.
◆ Consume healthy fats
Sixty percent of the brain is made up of fat, which includes phospholipids and omega-3 fatty acids. A lack of healthy fats can negatively affect your concentration and mood. Healthy fats come from olive oil, coconut oil, and omega-3 fats.
Extra virgin olive oil is rich in polyphenols and monounsaturated fatty acids, which protect brain cells and reduce inflammation. The medium-chain fatty acids (MCTs) in coconut oil improve brain function. Additionally, omega-3 fatty acids, found in fish such as mackerel, sardines and salmon, as well as walnuts and chia seeds, help improve mood and prevent depression.
◆ Add fermented foods to your diet
Recently many studies have highlighted the importance of intestinal bacteria. Increasing beneficial bacteria in your gut can help relieve stress, reduce anxiety and improve your mood. These fermented foods include yogurt, kimchi, soybean paste soup, kefir, a type of fermented milk, sauerkraut, a German-style kimchi, and kombucha, a fermented drink made from black tea and mushrooms.
◆ Drink natural green tea
It is good to drink green tea when you are stressed. Green tea contains antioxidants such as L-theanine and catechin, which improve concentration and reduce the stress response.
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Reporter Kim Soo-hyun ([email protected])
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2023-12-31 08:32:00
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