[ Your health assistant ] The occurrence of depression is often related to stress. When stress comes, it is necessary to release "serotonin" known as "happy hormone" to help calm down and relax. . The body synthesizes serotonin and may as well take raw materials from food. In particular, depression relief is related to nerve conduction substances. Therefore, it is also extremely important to intake more happy foods with nerve repair nutrients. On
Nutritional , most happy foods contain tryptophan, tyrosine, Omega-3 fatty acids, folic acid , vitamin C, B, D, E, calcium, magnesium, zinc and selenium. Happy food can affect nerve conduction, increase serotonin secretion, make people feel energetic, relaxed nerves, release stress, and relax their mood. Eating the following five types of foods can help you get rid of depression and make your mood better.
1. Tryptophan
Tryptophan helps to create "happy hormone" serotonin, and at the same time helps improve brain stress, helps to relax emotions, and present a state of rest. Serotonin is important for emotions, appetite and sleep. Too low serotonin in the body can easily lead to depression, anxiety or poor sleep. Bananas, soybeans, cheese, nuts, brown rice , millet , etc. are all foods rich in tryptophan.
2. Tyrosine
Tyrosine (Tyrosine) can maintain pleasant emotions and focus on work and study. It is closely related to adrenaline , orthoadrenaline and dopamine in the body, and all three are converted from amphetamine and tyrosine. Many fruits and vegetables contain tyrosine, such as bananas, peaches, almonds, spinach, eggplant, potatoes, tomatoes, etc. In addition, tyrosine is also commonly found in high-protein foods , such as fish, eggs, soybeans, chicken, dairy products, etc., helping to improve brain thinking ability and reduce fatigue and frustration.
3. Omega-3 fatty acids
Omega-3 unsaturated fatty acids can help keep the brain healthy and maintain the flexibility of brain cells to improve brain mood, slow down depression, delay brain degeneration, and also help increase serotonin secretion. Oily fish such as salmon, mackerel , sardine , saury , or flaxseed oil, walnuts, chia seed are rich in Omega-3 fatty acids.
4. Zinc-containing food
zinc participates in many physiological effects in the body and react with enzyme is an important element that allows cells and enzymes to function normally. It is not only important for the human body's metabolism and function, but also crucial for the maturation of the brain and maintaining brain health. Lack of zinc will cause people to lose appetite and feel low immunity. If you want to produce serotonin, you must have enough zinc in the body. You can eat more foods with high zinc content such as oysters , scallops, lean meat, pumpkin seeds, etc. to supplement it.
5. Vitamin B
Vitamin B is a very important vitamin that maintains the operation of the nervous system. The lack of certain vitamins B is considered to be related to depression . Because vitamin B contains folic acid, vitamin B3, B6 and B12 and other vitamin B is an important element that helps produce serotonin. Too low vitamin B will hinder the production of serotonin, and when a person is under high stress or in a state of tension, the body will also consume a large amount of vitamin B. You can eat more foods rich in vitamin B, such as dark vegetables, meat, eggs, whole grains, etc. to supplement it.
