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Our mood is also affected by what we eat. We figured out how to make a menu if you want to feel a surge of strength and vigor more often.
But what if the joy of life really begins in a plate? Some foods contain substances that act as antidepressants. Several recipes for optimism for all seasons.
Exquisite presentation, pleasant atmosphere, interesting flavor combinations… The pleasure of eating is as important for well-being as the nutrients it contains. However, there is also an inverse relationship: some amino acids, macro- and microelements have a proven antidepressant effect and really make us happier.
It’s not about “soothing” fatty and sugary foods. Unlike glucose, which instantly stimulates brain activity, antidepressant substances do not work immediately, but provide a lasting effect. When consumed regularly, they contribute to the production of neurotransmitters that improve our state of mind. And first of all – improve mood. Tomatoes and greens in summer, bananas and nuts in autumn, sea fish and legumes in winter, citrus fruits and fresh vegetables in spring. Nutritionist Anna Belousova talks about a seasonal menu that will help us stay in a good mood all year round.
In the spring
Align the mood
Pamper yourself with citrus fruits and kiwi – they are pleasing to the eye and enrich the body with vitamin C, which, as a rule, is very lacking. With the onset of heat, it is worth lightening the menu. To even out the mood, give preference to fresh spring vegetables ripened in greenhouses. For example, beets, spinach, and asparagus contain the amino acids tyrosine and phenylalanine. Both are precursors to dopamine and norepinephrine, the neurotransmitters that determine our energy and motivation. These substances are also found in avocados, bananas, bread, sesame seeds and almost all cheeses.
Council: Sprinkle dishes with grated parmesan, pumpkin or sesame seeds.
Sample menu for early spring: millet porridge in milk with the addition of cashews, walnuts and pine nuts. A couple of ripe kiwis.
Sample menu for late spring: carrot soup + spinach + celery with avocado + lemon juice mixed with water.
Lettom
Restock
Holidays, idleness, sun, an abundance of vegetables and fruits filled with vitamins and minerals. Summer is not about compensating for missing nutrients, but about how to get the most out of their diversity. It’s good to switch from meat to dairy. Their protein is much easier to digest. An example of a balanced summer dish is Caprese salad with tomatoes and mozzarella. Tomatoes quench thirst and saturate with minerals. Lycopene and selenium in their composition relieve stress and prevent mood problems.
Mozzarella (like goat and sheep cheese, ricotta and cottage cheese) contains tryptophan. This amino acid is a precursor to serotonin. During trips to the country and picnics, it is useful to eat berries from the bush or greens from the garden between main meals. This is a powerful charge of vitamins and flavonoids in combination with color and aromatherapy.
Council: To diversify your taste sensations, squeeze the juice from a new combination of vegetables and fruits every day.
Menu example: salad of mozzarella or feta cheese, tomatoes, onions, seasoned with coriander, garlic and olive oil (and fresh linseed in August).
In the autumn
Regulate biorhythms
Lowering the temperature outside the window and shortening daylight hours lead to a change in biorhythms and cause fatigue and stress. Walnuts help get rid of the autumn blues.
Firstly, they contain methionine, an amino acid that is involved in the synthesis of melatonin (the “sleep hormone” that regulates biorhythms).
Secondly, they contain magnesium, a natural sedative that reduces the level of cortisol in the blood. Known as the “stress hormone,” cortisol reduces serotonin synthesis, setting the stage for depression. Magnesium is also found in dark chocolate, bananas, green vegetables, lentils, and whole grains. The amino acid taurine helps to keep it in cells for a long time. We can get it from dairy products, red meat, shellfish and fish.
Council: add warming spices to your diet, such as turmeric, cumin, cinnamon, or ginger. They give new shades to the taste of vegetables, and energize us.
Menu example: spinach salad + quinoa and lentils + a handful of nuts for dessert.
in winter
Charge with optimism
According to a survey by the Public Opinion Foundation, published in November 2011, already by the onset of cold weather, a fifth of Russians feel apathy and lack of strength. First of all, short daylight hours contribute to a deterioration in mood. The fact is that during this period there are practically no ultraviolet rays of the B spectrum, without which vitamin D is not produced. And its deficiency is directly related to depression. In addition, by winter, the supply of other nutrients is also significantly depleted.
To increase the content of vitamin D in the body, it is worth including dairy products fortified with it, cod liver oil, egg yolk and oily fish (sardines, salmon, mackerel) in the menu. The latter, by the way, is also rich in omega-3 polyunsaturated fatty acids. They increase the permeability of the membranes of neurons (cells of the nervous system) and increase the likelihood that the “hormones of joy” serotonin and endorphins will get into them.
Winter is the time for legumes (lentils, peas, beans…), poultry (turkeys, chickens, ducks), as well as dark chocolate (at least 75% cocoa), which stimulates the production of serotonin. In addition, shrimp, crabs, lobsters and other crustaceans, as well as any algae, can improve our well-being in the cold months. They contain a lot of iodine, which naturally normalizes the state of the thyroid gland. And, as you know, a violation of its functions leads to fatigue, problems with memory and mood.
Our advice: include more sea fish in the menu (if canned, then better in your own juice). From it we get both vitamin D and omega-3 polyunsaturated fatty acids.
Example menu: lentil salad + onion or green onion + salmon steak. Two slices of dark chocolate for dessert.