Down in the dumps? Feeling low? Do you know a lack of omega 3 fatty acids can actually be the cause of your mood swings? They affect the efficiency of the movement of certain neurotransmitters in your brain directly, so a shortage can cause depressive states. The food you eat affects your state of mind so it is important you eat right.
Here are 7 foods you need to eat to improve your mood:
Cacao has theobromine, a chemical that can stimulate happiness. Theobromine increases serotonin and dopamine levels in the body reducing anxiety and depression and also relaxes the nervous system. Ideally, the percentage of cacao in your diet should be 65%. Go on, add a little bar of dark chocolate or cacao to your diet every day.
Low levels of threonine, another amino acid can lead to chronic sadness. Sesame seeds are high on threonine and eating them can restore the threonine balance in your body and uplift mood. It is advisable to include a teaspoon of sesame seeds in salads or alternatively, use sesame oil in your meals.
Apart from being rich in folic acid, vitamin C and fiber, bananas contain high amounts of vitamin B6, the vitamin responsible for transforming the protein compounds of serotonin, the chemical in the brain that is responsible for regulating our moods. Having a banana once a day at breakfast or at least twice in a week is therefore recommended.
Changes in mood can also be brought about by changes in blood sugar levels. Fiber helps in regulating blood sugar levels preventing negative emotions from taking control. Make sure to include plenty of green leafy vegetables, fruits like avocados, whole wheat pasta, and chia seeds in your diet.
Our body doesn’t produce omega 3 fatty acids, which can however be found in walnuts in plentiful quantities. A lack of these acids can produce a depressive state of mind. Walnut has tryptophan, an amino acid that helps alleviate depression and anxiety. 5 walnuts a day taken either whole or added to a smoothie or a dessert can work wonders to stabilize your mood. Buy a packet today.
Omega 3 fatty acid rich fish such as salmon, tuna and sardines can greatly improve your mood. Therefore, it is recommended you eat at least one portion weekly. Three times, weekly would be even better, especially with vegetables. The fish needs to be good quality and free of pollutants. Also, natural chunks are better than canned options.
Lean Meat is high in linoleic acid, a natural fat that helps reduce stress and slows down the accumulation of fat in the body. These meats have adequate amounts of iron and omega 3 that are essential for maintaining good health. To get the best nutrition from lean meat, they need to be cooked with the least quantity of salt and fat.