17 Foods Better Than Therapy
If you want to eat a healthy diet, it is of utmost importance to be aware and purposeful of what you put into your body. You have to think about food as fuel. It's okay to occasionally grab something like chocolate. In fact, not only will this increase the likelihood that you stick to a healthy overall diet, but it will also improve your mood as you select them Law on. As a rule of thumb, low blood sugar levels, trans fats and artificial sweeteners can cause mood swings and depression, while healthy fats and nutrient-rich whole foods can fight stress and anxiety.
If you think junk-free diets could be the key to a better mood, then you're right, according to research. The following is an overview of 17 foods that may be better than a therapy – and your waist will thank you as well. Discover them here and avoid those 40 habits that make you sick and fat.
You probably already know that nuts have a high proportion of heart-healthy unsaturated fats. However, if you want to improve your mood, you should pay special attention to walnuts. "In addition to healthy fats, walnut-based magnesium and omega-3 fatty acids have been shown to positively affect serotonin and dopamine levels (mood hormones)," says Tanya Zuckerbrot, MS, RD, and the founder of the F-factor diet , "Balanced levels of serotonin and dopamine can help prevent clinical depression." She goes on to explain that magnesium helps regulate cortisol levels and promote well-being. "Psychology today Because of the extensive research on magnesium for the prevention and treatment of anxiety and depression, it is referred to as the "original chill pill". Fascinated? Learn more with these 19 magnesium tips that you did not know you needed.
In Persian cuisine, saffron is a spice that acts as a natural antidepressant. Research shows that saffron can be beneficial for people with anxiety and depression. "In a 2015 study, the efficacy of crocin, the main constituent of saffron, was studied in the treatment of depression and found to be more effective in treating depression with an SSRI than placebo," says Zuckerbrot. "Saffron has also had a positive effect on sexual dysfunction and is an effective treatment for the sexual side effects of antidepressants in men."
Oatmeal naturally modifies your brain chemistry by producing your body's feel-good chemical, serotonin, the just-mentioned mood hormone. "It will boost serotonin and help fight pain, reduce appetite, and restore calmness or sleep," say Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT and the authors of The Nutrition Twins & # 39; Veggie Cure, Make the most of oats by learning about night oats, one of the biggest food trends.
Cheap, compact and easy-to-procure bananas are among the best pre-workout snacks. But his nutritional profile – even without training – is suitable for a better mood. "Bananas are rich in complex carbohydrates that contain the feel-good chemical serotonin," says Zuckerbrot. "Complex carbohydrates also enhance the transport of tryptophan into the brain, where it is converted to serotonin." Zuckerbrot goes on to explain that bananas contain the amino acids tyrosine and phenylalanine. "Tyrosine leads to a balanced level of dopamine in the brain and helps to reduce body fat – and who does not like to shed some fat !? – While phenylalanine is used to form tyrosine." Bananas also contain vitamin B6, which supports the conversion of tryptophan to serotonin.
Like walnuts, salmon contains a healthy dose of omega-3 fatty acids, which are an important nutrient for the composition and function of the brain. Zuckerbrot points to a number of studies that have shown that insufficient omega-3 fatty acid intake may increase the risk of neuropsychiatric disorders, especially for those who are concerned with mood, memory and behavior. Salmon is also rich in tryptophan, the precursor of serotonin, the feel-good chemical. She suggests trying salmon / smoked salmon in the mornings to get a boost of omega-3 fatty acids and protein to make you feel full.
Potatoes are superstars when it comes to creating serotonin that stimulates mood and fights anxiety. "They are also a good source of Vitamin C, a vitamin that also helps with serotonin production," says The Nutrition Twins. Bonus: You might not think of them when you want to fill them up, but potatoes can ward off winter cold, as they account for 45 percent of the daily value of Vitamin C.
Studies have shown that people with low levels of vitamin D are more likely to suffer from depression and anxiety. It can be difficult to get vitamin D naturally from sunlight, especially in winter. For this reason, you should strive to become full of fortified foods or supplements. The Nutrition Twins recommend adding vitamin D fortified milk to your diet. You can pour it on your cereal, add it to your smoothies or use it as a cream substitute for your kitchen.
"Mushrooms are a great – and underrated – vitamin D source to fight depression and anxiety," says The Nutrition Twins. "In fact, they are the only vegetables that naturally contain vitamin D. Some of the light-exposed mushrooms provide 100 percent of the daily value of vitamin D, so add them to your salads, omelets, soups, stir fries, and casseroles." Speaking of soups, you will These 20 Love The Best Soups For Burning Fat!
Kale is so readily available that you really have no excuse not to pamper your body with this nutrient-rich, low-calorie leafy green. "Like walnuts, kale contains depression-fighting magnesium, as well as copper, a mineral responsible for essential cellular function and overall well-being," says Zuckerbrot. "Copper stabilizes mood and can reduce the risk of neurodegenerative diseases such as Alzheimer's disease if it is consumed adequately."
Spinach and chard are also fantastic, nutrient-rich mood enhancers. "Rich in magnesium, which helps relieve tension and relax muscles, we recommend our customers spinach their salads and stack them in their sandwiches, wraps and burritos," say the Nutrition Twins. "Add a dash of lemon juice or some other source of vitamin C and you'll increase iron intake while you're at it."
Folic acid deficiency has been reported in people with depression and anxiety. Therefore, the Nutrition Twins recommend that people eat kiwis when they feel bad. "Kiwis are also rich in vitamin C, which studies have shown to be helpful in lowering blood pressure and other physiological responses to stressful situations."
Broccoli is rich in B vitamins, which can help fight anxiety. "Studies have found that people with low levels of these vitamins are more likely to suffer from depression and anxiety than people with normal levels," the Nutrition Twins say. "Throw some in your pasta dishes, soups and salads."
Not only is green tea rich in antioxidants, it is also rich in an anti-depression amino acid called theanine. Opt for matcha, a powdered green tea that contains up to five times more theanine than regular green tea.
Before you reach for other Hershey's kisses, note that it is pure (or almost pure) cocoa. The more cocoa is processed, the less benefits it has. Milk chocolate does not contain enough cocoa to improve the mood. In fact, high-sugar foods, saturated fats, chemicals and additives, like most chocolate bars, will probably make you feel worse because they cause sugar spikes and falls. Try adding a little bit of pure cocoa powder to your smoothies or chia pudding, or opt for organic chocolate bars that contain as few ingredients as possible and a high percentage of cocoa (70 or higher) while retaining an appealing taste profile. Say goodbye to added sugars – and say goodbye to your belly Zero Sugar Diet! Order your copy today!
Tryptophan is an essential amino acid that improves your mood and promotes restful sleep. The problem is that it is not naturally produced by our body. You have to take it from whole food sources. A great source is chia seeds. Chia seeds also have brownie points because they are high in fiber. Even if you consume them in something sweet, such as chia pudding, they are slowly absorbed into the bloodstream, which helps to prevent blood sugar accidents. In addition, the fiber keeps you full longer.
There is a reason why avocado toast has become such a staple food source and not just because it looks pretty on Instagram. Avocados are full of healthy fats that are not only good for your heart, but also help to absorb other nutrients in other foods that you eat. Research has also shown that diets containing low-quality fats are associated with stress, anxiety and depression.
Folic acid is a vitamin that helps in the production of the previously mentioned mood-enhancing serotonin. While it is present in all berries, it is especially rich in blueberries. Blueberries also contain anthocyanins (water-soluble pigments, which is why blueberries are blue), which promote well-being. Anthocyanins have also been associated with decreased inflammation, which may also contribute to a reduction in depression. Again, all berries have this effect, but especially with blueberries. Get these 30 best anti-inflammatory foods!