To overcome fatigue, reduce stress levels and improve overall well-being, proper food is possible, says French Psychologies expert nutritionist and naturopath William Grosselin. He recommends foods that, if eaten daily, will make you feel more energized in just a few weeks.
Even if you think you are eating a balanced and healthy diet, your daily diet may still lack the foods that sound sleep and well-being depend on. Check yourself against the list we have prepared.
Fatty fish and vegetable oils
Fatty fish (tuna, salmon, anchovies, mackerel) and vegetable oils (olive, sunflower, linseed, walnut) are rich in omega-3 essential fatty acids.
The body does not produce this group of acids on its own, so you need to get them from food. After all, omega-3 activates the production of melatonin, a hormone that regulates sleep and our chronobiological rhythms.
So if you can’t wake up in the morning, and fall asleep normally in the evening, it might be worth arranging a fish day more often.
William Grosselin’s advice: “Toss salad with a mixture of ¼ olive oil, ¼ linseed oil, ¼ sunflower oil, and ¼ grape seed oil.”
Brazilian nut
What do tomatoes, barley, bran, seafood, mushrooms, broccoli and Brazil nuts have in common? All of them are rich in selenium, an important micronutrient for the prevention of stress and certain types of cancer. In addition, selenium deficiency increases the risk of depression and aggression.
Selenium is sold in the form of biological supplements, but this trace element is much better absorbed from food. The champion in selenium content is the Brazil nut. It is not cheap, but one nut satisfies the daily need for selenium by 100%.
William Grosselin’s advice: “Keep a bag of unsalted Brazil nuts in your desk drawer for a healthy midday snack.”
Dark chocolate and seeds
Dark chocolate (minimum 70% cocoa), seeds (sunflower and sesame) and almonds are rich in magnesium. Everyone knows how it is useful for the body. It is mandatory for pregnant women.
Magnesium is essential for strong bones and teeth, it stimulates memory and helps fight stress. Magnesium is involved in the regulation of the transmission of nerve impulses, and its deficiency leads to increased excitability. That is why, with a lack of magnesium, the body’s ability to adequately respond to negative factors decreases.
William Grosselin’s advice: “Even if you are on a strict diet, please do not deprive yourself of dark chocolate. Two or three squares of tea never hurt anyone.”
Foods rich in amino acids
Amino acids are called the building blocks of life. They are involved in many chemical reactions in the body and in the transmission of information through nerve fibers, increase mental performance, cleanse free radicals and toxins.
The amino acid tryptophan is responsible for the optimal functioning of the brain and maintaining a normal mental state. Tryptophan is part of some antidepressants and dietary supplements to improve mood, because it directly affects the production of serotonin, the so-called happiness hormone.
You can find this amino acid in cod, parsley, pumpkin seeds, oatmeal, cheeses (especially in Parmesan and Gruyere) and soy. Two other important amino acids for our psychological state are tyrosine and phenylalanine. They are found in almonds, avocados, bananas, pumpkin seeds, dairy products, asparagus, carrots and spinach.
William Grosselin’s advice: “To combat bad moods, I recommend starting the day with a “happy breakfast”: omelet with spinach and parmesan or oatmeal with nuts, green tea with a slice of dark chocolate and a banana if you are waiting for physical activity.”