Food and mood are so intricately connected that they have inspired a new field of brain research: Nutritional psychiatryexamine how what we eat affects how we feel.
As one nutritionist and nutritionist People who have studied and experienced this connection first-hand, I find it incredibly exciting that we can empower ourselves to feel partially – or sometimes completely – better based on habit. our eating.
The food you eat can make or break everything from your work and productivity to your mental state and physical health. To boost your mood and brain energy levels, include the following 35 foods on your grocery list:
Complex carbs
1. Pumpkin seeds
2. Apples
3. Chickpeas
4. Strawberries
5. Oatmeal
Complex carbs contain more nutrients than simple carbs and due to their higher fiber content take longer to break down.
They also help stabilize blood sugar, which can stabilize your mood. Fluctuations in blood sugar can make your mood change quickly, leaving you irritable, low on energy, and feeling awful.
Lean meat protein
6. Eggs
7. Salmon
8. Lentils
9. Chicken
10. Lean beef
Protein is essential for healthy energy levels. It takes longer to digest than carbs, keeping your blood sugar balanced and providing long-lasting energy.
It also affect the hormones that control satietyso when you eat enough of it, you can banish the “hanger”.
Amino Acidsare the building blocks of proteins, which help repair and replenish tissue — and your body needs them to make certain neurotransmitters.
Healthy Fats
Folate
16. Spinach
17. Asparagus
18. Brussels sprouts
19. Pomegranate
20. Shellfish
Folate plays a role in the production of dopamine and impact on other neurotransmitters related to mood, helping you stay calm and move on.
It has also been shown to help prevent neural tube defectssupports cell growth and repair, and regulates sleep patterns, especially as you age.
Folate deficiency has been linked to a number of brain problems, including dementia and depression.
Iron
Vitamin C
26. Orange
27. Lemon
28. Kiwi
29. Bell peppers
30. Tomatoes
Vitamin C is a Antioxidants helps the body make neurotransmitters, including dopamine and serotonin, both of which have mood-stabilizing effects.
Your body needs vitamin C to maintain and repair all tissues, so it helps wounds and cuts heal. More, your adrenal glands Vitamin C is needed to make stress hormones, including cortisol. The more stressed you are, the more cortisol you produce – and the more vitamin C you need.
Melatonin
31. Tart cherries
32. Grapes
33. barley
34. Broccoli
35. Pistachios
Tryptophan, as well as nutrients like calcium and vitamin B6, help you produce melatonin, but you can also get this “sleep hormone” from the foods listed above.
Melatonin has no proliferative effect. Instead, it transitions you into a state that helps you easy to fall asleep. Eating foods rich in melatonin before bed can help you make the most of the natural surge of this hormone that occurs in the evening.
Patricia BannanMS, RDN, is a registered dietitian, nutritionist, chef, and author of “From burnout to balance: 60+ healing recipes and simple strategies to boost mood, immunity, focus and sleep.” She has been featured in Oprah Magazine, Shape, Health, Parenting and Good Housekeeping. Patricia received her master’s degree in nutrition from the Friedman School of Nutrition Science and Policy at Tufts University. Follow her on Twitter and Instagram.
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