Many people like to eat when they are in a bad mood. Emotional eating is related to the environment, nutrition, and personality. Today, we focus on nutrition
external environmental impact, stress personality, interpersonal relationships, etc. Including drinking, it will accelerate nutritional consumption and make mood unstable. If daily diet cannot meet these conditions, it will cause nutritional deficiency, resulting in a bad cycle of
Food, beverages, health products, and medicines, which will affect emotions. Food contains nutrients, which make your thinking quick and your emotions stable. Some ingredients can change the concentration level of neurotransmitters in the blood. Some messengers have too many messages, making people nervous and unhappy
0 high epinephrine secretion, which makes the body low in serotonin, and you will feel emotionally depressed and listless. A certain amount of nutrients produces a certain amount of neurotransmitters. Too much or too little will affect your emotions.
These five types of nutrients affect the production of neurotransmitters. If you are in a bad mood, you can eat more such foods. They can help you and make you feel better.
First of all, food rich in DHA
DHA is closely related to the brain, and brain development, memory, concentration, and emotions are all related to it!
A large number of studies have found that people with sufficient DHA ingestion rarely experience depression and hostility, which will cope well with stress and reduce anger, because this excellent fat helps reduce inflammatory reactions, improve 5-hydroxytryptamine levels, and keep people happy
recommends eating deep-sea fish at least twice a week, such as salmon, cod , bass , or directly supplement high-quality non-contamination fish oil
In addition, eat flax seed oil , perilla oil, no added nuts, etc. every day, they are rich in omega 3 fatty acids, which can be used in the body. Convert to DHA
Second, vitamin-rich food
Vitamin C deficiency can make people feel indifferent, withdrawn, and stingy
Pantothenic acid and vitamin C can relieve stress
Niacin and vitamin D can calm emotions. Deficiency of vitamin D is related to violence
fresh fruits and vegetables are rich in vitamin C, and mixed grains and beans are rich in B people, so don’t just eat white rice and flour, eat more mixed grains and fruits
Vitamin E helps cells maximize the oxygen in the blood, and is active in the brain, energetic and antioxidant.
Nuts and seeds are rich in vitamin E, and wheat germ up to
Folic acid is crucial to the human body's production of serotonin.
According to studies, the low level of folic acid in the blood is not only increasing the risk of depression , but also related to fatigue and memory loss!
Foods rich in folic acid include spinach, broccoli , water spinach , spore kale sprouts and other green vegetables, peas, avocado liver, beans, nuts, sunflower seeds, peanuts, citrus fruits and juices, bean milk, etc., which are all good sources of folic acid.
In addition to food acquisition, you can also supplement 400 micrograms of folic acid supplement every day. The folic acid level in the body directly affects your emotions and memory, so arrange your diet quickly!
Third, foods rich in carbohydrates
Blood sugar is stable, and the mood will be better
Remember to add quinoa , oats and other whole grain foods to the staple food.
quinoa, oats, brown rice , whole wheat bread and other foods are rich in B vitamins and sugars that provide brain energy.
Because they have abundant dietary fiber, they can maintain blood sugar stability and avoid roller coaster-style blood sugar fluctuations, resulting in tension, hunger, and irritability.
High-quality carbohydrates can also increase the content of serotonin in the body. 5-hydroxytryptophan has a direct impact on emotions and promotes emotional improvement. This is why eating dessert when you are unhappy can relieve emotions, so remember to add these whole grain foods to your daily staple foods!
Fourth, foods rich in minerals such as calcium, magnesium, zinc, selenium,
Calcium, magnesium can also overcome tension and anxiety
Green leafy vegetables, dairy products, beans, black sesame, seaweed and other substances are rich in calcium, magnesium
zinc to keep the body full, keep the cells full of vitality
selenium reduces depression and improves attention
usually eat more seafood, oysters and other food supplements
Fifth, food rich in protein
tyrosine in protein will promote dopamine and norepinephrine synthesis
dopamine is a substance that makes the brain excited and happy. These two hormones can reduce stress, improve memory and comprehension
0 Dopamine will feel low mood, depressed, and have poor memory, which is directly related to insufficient tyrosine intake.
Intake of less dopamine and norepinephrine will be synthesized less
So you should pay attention to protein supplementation in daily life, and you must not lack it. Foods rich in protein include milk, eggs, soybeans and products, fish, poultry, etc.
Summary:
If you are unhappy, in a bad mood, and have a high pressure, eat more of these foods, seed germ, mixed grains, seafood, milk, beans
Depressed people eat more bananas, coarse grains, nuts, etc. Finally, I hope everyone can feel happy every day! !
