To find our good mood, we try plate therapy. Overview of foods that make you smile.
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Why Is Eating Healthy Good For Morale?
There are several reasons why a healthy diet can have a positive impact on morale:
A balanced diet can help maintain the correct weight, which can help build self-confidence and self-esteem. Certain foods, such as fruits, vegetables, whole grains, and quality protein, can provide essential nutrients that are important for healthy brain function and influence mood. For example, iron, zinc and omega-3 fatty acids produce neurotransmitters such as dopamine and serotonin, which play an essential role in mood regulation. A healthy diet can help you feel more energetic and nutritious, positively impacting your mood.
What Kinds Of Foods Make You Happy?
Of course, there aren’t any foods that can “make you happy” in general, but certain foods can positively affect our mood and well-being. Fruits and vegetables, for example, are rich in nutrients and antioxidants that can help improve your health and well-being. Likewise, whole grains contain fiber and nutrients that can help regulate blood sugar levels and maintain a good mood. What About Proteins That Can Help Stabilize Attitude and Reduce sugar cravings? Foods rich in omega-3s, such as fatty fish, can help improve mood and reduce stress. You will have understood the moral. It is also the base that it is.
What Foods To Eat To Boost Your Mood?
It contains L-theanine, an amino acid that reduces stress by lowering cortisol levels and stimulates the activity of Gaba (gamma-aminobutyric acid), a soothing neurotransmitter. That’s not all! According to a study by Chinese researchers*, at the rate of one sachet three times a day, the richness of green Tea’s polyphenols would improve the connection between neurons, fighting against the depressive state.
This food is prepared from soy curd juice. It is then pressed to squeeze out excess water, creating the tofu paste. In addition to magnesium and iron, tofu contains phenylalanine. This neurotransmitter ensures the production of dopamine and norepinephrine, two hormones that boost self-esteem, energy and good mood.
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This oleaginous fruit is one of the richest fruits in magnesium: a handful, or about 30 g, provides 110 mg, much more than dark chocolate with 70% cocoa (60 mg for 30 g). However, if there is indeed a mineral salt essential to a smile, it is this: its deficiency leads to increased fatigue and irritability. We, therefore, make sure to fill up on this precious nutrient by consuming Brazil nuts three or four times a week.
The Black Pudding
With 22.8 mg per 100 g, this food is the richest in iron, an essential mineral because it carries oxygen in the blood. The slightest deficit leads to fatigue, irritability and poor morale. A portion of black pudding (about 100 g) once a week is enough to put a smile on our faces.
Nothing like adding a pinch of this spice to taste happiness. A study* compared its effects to Prozac: saffron is just as effective but has fewer side effects! These are two substances, safranal and crocin, which would stimulate the production of serotonin, a neurotransmitter balancing the emotional system. Half a pinch is enough to benefit from it. Add to fish and white meat dishes.
Fruits And Vegetables
The recommendation to consume at least five fruits and vegetables a day is also a guarantee of good humor. A study by the University of Warwick in the United Kingdom reveals this. Although we do not yet know all the causes (researchers believe that the richness in vitamin C, minerals and fiber would improve the proper functioning of the body), the results are there: of the 14,000 people who participated in the trial, 33.5% of those who consumed the recommended five servings felt happy and relaxed, compared to 31% for those who only took 3 or 4 daily, 28% for two servings consumers daily and 6% for those who ate less than one a day. The idea is to eat a piece of fruit with each meal and a portion of vegetables (about 150 to 200 g) for lunch and dinner.
Probiotics can also make us smile if they are not equal in strengthening our immune defenses and treating digestive disorders such as diarrhea or constipation. A study conducted by Dutch researchers reveals this*. The scientists supplemented 20 volunteers with probiotics for a month. At the end of the trial, all, without exception, were in a more cheerful mood and had fewer dark thoughts. A healthy intestinal flora is an asset to controlling our emotions. It would help if you tried: K-plus yogurt. A jar contains between 30 and 50 billion of these microorganisms. In comparison, yogurt contains only 1 billion.
The yolk, in particular, contains vitamin D: if the fried egg contains 2.11 µg of vitamin D per 100 g, the poached egg provides two µg, the scrambled version 1.8 µg and the hard one 1.12 mc. Already known for its effects on bone health, this nutrient improves our mood by promoting the production of serotonin.
Made with flour that has retained the kernel of the wheat grain as well as a large part of its envelope, this bread contains a good amount of vitamins from group B. This vitamin family is a godsend: it boosts our form, regulates the production of adrenaline, the stress hormone, and improves our sleep. Ideally, it is eaten with every meal instead of white bread.
What do salmon, mackerel, sardines or tuna have in common? They are all well endowed with omega-3. By helping our nervous system to manufacture serotonin and norepinephrine, two neurotransmitters, these essential fatty acids are champions in the fight against dark thoughts. We include a portion (about 150 g) in the menu once or twice weekly.
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