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Many of us look to food as a way to fill our bellies. emotional Ineffectively, the opposite reaction is that the food you expect to be comforting may actually be making things worse. Affective Disorder Journala person who eats poor diet 40% more likely to have a major depressive episode compared to those who eat healthier. vice versa, Consumer Psychology Journal It turns out that being in a negative mental state increases your tendency to eat unhealthy foods. The burgeoning field of nutritional psychiatry (yes, that’s a problem) is devoted to investigating this relationship, including foods that may enhance mood.
“What you eat or don’t eat has a lot to do with your mood,” he says. Elizabeth Sommer, Massachusetts, RDthe author of food & mood (Holt Paperback, 1999) and eat the way to happiness (Harlequin, 2009).A recent study published in the journal pro swansubjects suffering from depression found that eating healthier foods led to a reduction or elimination of symptoms. , vitality, and calmness,” says Summer.
These feel-good foods contain nutrients and compounds that naturally boost flabby moods, relieve stress, and revitalize your outlook. Add one or more of them to your weekly meal plan. and frown.
1. Fruits and vegetables
Whether you prefer blueberries to blackberries or kale to cauliflower, eating lots of fresh food can improve your mental health. clinical nutrition Eating 470 grams of fruits and vegetables daily was found to reduce stress by 10%. Similarly, a study done at the University of Leeds in the UK found that people who ate more produce reported higher levels of mental health and life satisfaction, possibly due to their higher intake of antioxidants. .
“Because the brain consumes more oxygen than other body tissues, it is exposed daily to large amounts of free radicals that can attack and damage cells,” says Summer. The substance inactivates these harmful compounds and improves brain function.”
prescription: Eat 3 cups of veggies and 2 cups of fruit each day to enrich your smile.
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2. Kefir
If You Want To Be Happy, Reach For The Rotten: A Study Published In nutritional neuroscience Those with more robust intestinal populations Lactobacillus and Bifidobacterium — Microbes found in fermented foods such as kefir, miso, and sauerkraut experience less anxiety and depression. It also helps convert tryptophan into serotonin, a key mood-regulating hormone.
prescription: A cup of kefir (or other fermented food) a day will keep you from feeling depressed.
get the fix
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Use it as a smoothie base. (It is thicker than yogurt.)
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Mix into pancake and muffin batter.
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Whisk into a creamy salad dressing.
3. Chia seeds
A recent study found that premenopausal women with high fiber intake were less likely to experience life apathy.
Dietary fiber helps regulate blood sugar and insulin levels, keeping your energy and mood steady. Chia seeds contain 10 grams of dietary fiber per 2 tablespoons, which helps keep you healthy. “Foods rich in fiber are also rich in vitamins, minerals and antioxidants that protect brain tissue,” he adds Somer.
prescription: Sow the seeds of happiness with 1-2 tablespoons daily.
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Sprinkle over cereal and smoothie bowls.
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Use it as a crunchy dough for chicken or fish.
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Make chia pudding for dessert.
4. Salmon
research in journals translational psychiatry They found that people who ate fish several times a week were less likely to develop depression. Fatty fish such as salmon, sardines, and mackerel contain omega-3 fatty acids and vitamin D. molecular psychiatryomega’s anti-inflammatory powers help short-circuit negative thoughts.
“Brain cell membranes are partially composed of DHA, an omega-3 fatty acid,” Sommer says. “If [dietary] With adequate levels of this fat, your brain is more likely to function properly. ”
prescription: Enjoy a 4-5 ounce serving of fatty fish three times a week.
get the fix
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Eat grilled fresh vegetable salad.
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Blacken a week’s worth of batches of flavorful sandwiches.
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Chop it finely and add it to the eggs to make a fishy frittata.
5. Walnut
A study published in the journal found that women who regularly ate nuts, especially walnuts, had less depressive symptoms, less hopelessness, and more energy. nutrientsWalnuts contain alpha-linolenic acid, which studies have shown to fight inflammation, which contributes to depression.
prescription: Eliminate worries with 1 ounce of walnuts daily.
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Substitute pine nuts for pesto.
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Chop and toss with the zoodles.
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Chop and use in homemade energy bars and balls.
6. Edamame
These edamame beans are rich in magnesium, which has been shown in many studies to reduce the likelihood of developing depression. Magnesium acts as a natural antidepressant by balancing brain chemistry. Involved in the production of active serotonin.
prescription: Keep your frustration at bay with one to two drinks a week.
get the fix
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Boil frozen edamame for a lunchtime snack.
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Peeled green soybeans are great for salads and stir-fries.
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Mix into dips such as hummus.
7. Green tea
A large review of research found that drinking three cups of tea (particularly green tea) daily was associated with a 37% lower risk of depression.and a report published in public health nutrition Participants who drank four or more cups of green tea a day were shown to be 51% less likely to feel depressed. It provides catechins, a substance, and L-theanine, an amino acid that helps improve mental alertness and alertness.
prescription: Drink your sorrow away with 2-4 cups of green tea daily.
get the fix
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Cook rice in green tea water.
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Use chilled green tea as a liquid base for smoothies.
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Upcycle used tea leaves by adding a pinch or two to your stir-fries.
8. Lentil
Not only are lentils a good source of mood-boosting fiber, but they’re also rich in folic acid, which may help women avoid sadness, according to the National Institute on Aging. Folic acid cannot be stored in the body, so a stable diet is necessary to obtain its effects.
prescription: Eat 2 cups (cooked) each week to get your folic acid.
get the fix
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Use as a plant-based filling for tacos.
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Cereal subs in a power bowl.
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Fold into veggie burger mix.
9. Cocoa powder
You’re not dreaming – chocolate makes you feel better: study published in journal depression and anxietyEating just 3 ounces of dark chocolate a day can brighten your outlook.
“Many benefits of chocolate can be attributed to the high levels of antioxidants that elevate chocolate from pure pleasure. [food] To the guardians of mind and health,” says Summer. Journal of Psychopharmacology fDaily exposure to the phenylethylamines and polyphenols found in dark chocolate will help you feel calmer and more satisfied.
Reach for cocoa powder instead of chocolate bars to keep your sugar intake down, and choose all-natural over Dutch-processed cocoa powder. The latter manufacturing process reduces the potency of naturally occurring antioxidants, which may boost your mood.
prescription: Get your chocolate high with 1 tablespoon daily.
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brain foggers
When it comes to brain-clouding foods, these are some of the biggest downers around.
ultra processed food
People who eat a lot of ultra-processed foods (foods laced with sugar, preservatives, and unhealthy fats) are more likely to develop depression. destroys and encourages negative emotions.
added sugar
journal research medical hypothesis It has been suggested that excessive sugar intake can trigger metabolic and neurobiological processes associated with depression. Please pay attention to the “hidden taste” contained in dressings, pasta sauces, seasonings, etc.
fast food
A study published in public health nutrition Excessive fast food consumption is associated with an increased likelihood of developing the disease.
depression. Fatty, salty foods increase oxidative stress and negatively affect mood.
white bread and pasta
a British Journal of Nutrition Studies have found that eating too many high-glycemic foods, such as white bread and pasta, can make you more likely to feel depressed.
fat fat
Spanish scientists have found a link between trans fat intake and sadness. It has been found to help protect yourself from
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