What to eat to improve your mood?

Statistically, each Pole eats more than a kilogram of breakfast cereals a year. Unfortunately, instead of healthy porridge, we most often choose processed breakfast cereals, which are primarily made of sugar, fat and salt. If you want to create a good mood in the morning, prepare the “champions’ breakfast” – home-made granola. In addition to oat flakes rich in B vitamins and magnesium, it is worth adding pumpkin seeds, dried cranberries, cinnamon and Polish superfood – linseed. Omega-3 fatty acids contained in flax seeds have a positive effect on the functioning of the nervous system. Thanks to them, we have better concentration, greater motivation to act and less often we get chandra.

The nutritional duel wins by far the first of them. Milk is largely “empty calories”, while the composition of bitter, depending on the species, you will find from 70 to 99 percent. cocoa beans. Cocoa contains many psychoactive substances: tyramine, phenylethylamine, anandamide, theobromine and caffeine. It is phenylethylamine that stimulates the dopaminergic and noradrenergic systems and causes the release of β-endorphin, an opioid peptide that makes us feel pleasure. In addition, cocoa beans contain magnesium, which not only improves the functioning of muscles and facilitates the absorption of calcium, but also counteracts the effects of stress and prevents fatigue. Unfortunately, even dark chocolate is not a product that we can eat indiscriminately – a 100-gram tablet, depending on the cocoa content (60-99%), has from 500 to 590 kcal! When you fail, two dice are more than enough.

Even while eating out, you can choose healthier options. “Junk food”, that is, casseroles, hot dogs and burgers, increase the risk of overweight and obesity, as well as the accompanying chronic diseases. A much better choice is a traditional Asian dish, i.e. sushi. Fish is an excellent source of protein, unsaturated fatty acids, vitamins D and B, selenium and phosphorus. In turn, sea algae from which nori is made, abound in iron, calcium, iodine, vitamins C, E, B, beta-carotene, as well as wholesome protein. Seaweed provides us not only with vitamins and minerals, but also with valuable polyphenolic compounds, essential oils and fiber. It is the seaweed that is responsible for the “fifth taste”, that is, the famous “umami”, also known outside of Japan. Remember, however, that the nutritional and caloric value of sushi depends on the ingredients used in it, and rolls with mayonnaise, cheese, crab sticks or smoked fish have little to do with the original.

How much fish can you find in ready-to-fry fish preparations? About 50 percent, the rest are stabilizers, acidity regulators, thickeners and raising agents. To make matters worse, the fish fingers available on the market are pre-breaded and fried in deep-fried vegetable oils. And this is the worst type of fat that affects your cholesterol levels and increases your risk of cardiovascular disease. If you care about your own health, it is much better to reach for salmon, which is a source of omega-3 fatty acids (especially EPA and DHA). Numerous studies show a link between depression and insufficient dietary intake of these fatty acids.

Instead of salted and roasted and salted peanuts high in sodium, choose shelled peanuts. It is in the skin that contains the most antioxidants that protect against free radicals and can reduce the risk of cancer development. In addition, peanuts have the most niacin, i.e. vitamin B3 of all nuts – 100 g of peanuts cover over 85 percent. the daily requirement of vitamin B3 in adults and over 100 percent. daily requirements in children. Why is niacin so important to us? First of all, it supports the nervous system – soothes the nerves, relieves stress and makes it easier to fall asleep. It is even used to treat depression. So if you feel constantly tired and weak, cannot cope with stress or suffer from insomnia, reach for tasty peanuts.

The studies conducted so far show that energies containing stimulants (caffeine, taurine, guarana) not only stimulate the brain, but also dehydrate, increase the frequency of heartbeats and increase the level of stress hormones in the body. Side effects from excessive consumption include headaches, fatigue, as well as depressed mood and motivation. Instead of reaching for another can, have a cup of green tea which is definitely better for your brain. Due to the content of theine – the tea equivalent of caffeine, the fresh infusion stimulates and refreshes, and also improves our memory and concentration. On the other hand, tea brewed for longer reduces stress, has a relaxing effect and stabilizes the mood. Previous studies have shown that people who regularly drink “the queen of tea” are less likely to suffer from depression, Alzheimer’s disease and other forms of senile dementia.