Often, when we're feeling down or stressed, we tend to seek out comfort foods. However, indulging in comfort foods high in sugar can cause fluctuations in blood sugar levels, leading to fatigue and lethargy. Therefore, for our mental and physical well-being, it's important to choose a variety of foods that are nutritionally balanced. Particularly, foods that influence hormones like serotonin and dopamine, which regulate mood, can help improve our spirits.
Pumpkin seeds are rich in tryptophan, an amino acid that promotes serotonin production, thus aiding in reducing depression. Consuming at least 30g of pumpkin seeds weekly is a good way to achieve this. Additionally, oily fish such as mackerel and salmon are rich in omega-3 fatty acids, which improve mood and promote heart health.
Avocado contains various nutrients that, along with tryptophan, help reduce the risk of depression. Unsaturated fats and oleic acid support brain health and prevent depression. Oranges, rich in vitamin C, can help alleviate depression through their antioxidant properties. Moreover, dark leafy greens are rich in folate and magnesium, effectively preventing depression.
Lastly, dark chocolate, with its high cocoa content, aids in improving mood. It's speculated to influence hormones by restructuring gut microbiota. Dark chocolate, when consumed in moderation daily, is a delicious option that can uplift our mood.
Improving our mood through food holds more significance than just satisfying our taste buds. By selecting the right nutrients to consume, we can lead healthier and happier lives.
