Thursday,June 20,2019

6 best foods to improve mood


6 best foods to improve mood

In addition to including in our diet foods that help us improve mood we must also avoid those that can be depressants, such as alcohol

You may not think or do not realize that most of the chemicals that regulate your mood come from the nutrients you consume . So it is very true the saying goes you are what you eat.

While there are some foods that can help your mood, it is essential to keep some of these ingredients to guarantee you the momentum you need when you’re not at your best days .

Here we will show you the top 6 foods to improve mood.

1. Oatmeal

Oats are rich in soluble fiber. This helps smooth sugar levels in the blood to improve absorption of sugar. It also represents a great food source to help you meet your diet plan.

Because the soluble fiber in oats forms a gel that slows stomach emptying not feel hungry quickly and will help to improve mood.

Other foods rich in soluble fiber are:

  • Beans
  • Green peas
  • Barley
  • citrus
  • strawberries
  • Apples.

What you have to do is add the oatmeal on those foods they desire you with a crunchy topping, as a coarsely chopped apple or applesauce, sugar, cinnamon powder.

2. Nuts

It is said that this is an ideal food for the brain, and so is improve your mood. We now know that walnuts are an excellent source of essential fatty acids like omega 3, a type of fat that is needed for optimal brain function.

Also include other foods rich in omega-3 such as salmon, sardines, flax seeds and eggs .

Instead of taking bread mid morning, eat five nuts and an apple.

 Fiber and good fats curb your appetite for longer. Try mixing crushed walnuts on yogurt or sprinkle them on your salad.

3. Tea

While caffeine is considered positive for the mood and provides better performance, too much can make you dependent and make you very nervous, irritable, oversensitive or cause headaches.

You can change the coffee for tea . In this you can give a touch of natural sweetness like honey if you’re trying to lose weight. Try drinking hot tea with a slice of lemon or milk.

It is also good option to prepare an iced tea for hot days.

Tea you can find it in health food stores, some grocery stores, online, and in cafes and restaurants serving herbal tea.

4. Salmon

In recent years various  studies  have suggested that vitamin D may increase serotonin levels . This is one of the key neurotransmitters that affect your mood.

Deficiency of this vitamin has been linked with mood disorder. You can get vitamin D mainly through exposure to sunlight and, in smaller amounts, through food.

According to a study l weighed out in 2013,  exposure to sunlight during the months of November to February does not produce significant amounts of vitamin D in the skin, but  will help improve mood.

So you must try to get canned salmon, as well as being rich in vitamin D, is also an excellent source of omega 3 fatty acids.

Instead of tuna for your sandwiches, opt for red salmon with bones. Choose salmon packed in water, which is lower in calories than full of oil.

5. Lentils

Another food that will help to improve mood are lentils.

This is a member of the legume family. They are an excellent source of folic acid and vitamin B, which are essential for mood and nerve function in the brain.

Low levels of folic acid are related to depressive states . This deficiency can affect levels of serotonin, dopamine and norepinephrine, three important neurotransmitters mood.

A cup of cooked lentils provides 90% of the recommended daily amount of folic acid.It also contains proteins and fiber. . For all this, they are of great help to stabilize blood sugar Other sources of folic acid are:

  • Cereal breakfast enriched
  • green vegetables like spinach and broccoli
  • Liver

What you should try to do is mix cooked with cherry tomatoes, pepper strips and carrots to make an easy and delicious salad lentils. It is also advisable to make lentil soup once a week.

6. Fruits and vegetables

Eating healthy tastes good and helps you feel better. Get rid of all those packaged sweets and fruits vegetables and fresh buying.

Both sugar natural and artificial affects your glucose levels in the blood causing irritability and moodiness.

It is important that instead of processed and high in sugar or carbohydrates, opt for natural foods. You should also monitor the proportions, since eating too much fruit can be just as harmful to eat a bite of junk food.

What you should try to do is change your diet. Although you may be somewhat difficult, but you must be able to resist temptations. These foods will help to improve mood and give you more energy.