We are what we eat, and our diet has a direct impact on our mood and maintaining a positive outlook. Of course, this does not mean that eating certain foods will magically eliminate the anxiety that torments us, but a specific diet can certainly help reduce stress.
Certain nutrients found in food determine the amount of neurotransmitters produced by the brain., thereby regulating mood levels. Specifically, certain foods increase serotonin levels by reducing cortisol production.
The foods you should eat are as follows:
1. Milk
The phospholipids it contains help improve mental health as they can improve mental and endocrine responses to stress. In addition, the protein contained in milk raises serotonin levels.
2. Blueberries
They contain antioxidants, potassium, magnesium, manganese, and large amounts of vitamins C and E. Their juice can also reduce the production of cortisol, which is a stress hormone.
3. Dark chocolate
Forty grams of dark chocolate have the «magical» ability to reduce adrenaline and cortisol levels, increasing serotonin. It should be noted that cocoa, one of the main ingredients in dark chocolate, combats oxidative stress, depression, and fatigue.
4. Red wine
Red wine not only contributes to the smooth functioning of the heart and good blood circulation, but also relaxes and calms you if you don't exceed one glass a day.
5. Salmon
Salmon and other fish are rich in omega-3 fatty acids.Fish oils help combat stress while increasing serotonin production by combating the production of cortisol and adrenaline.
6. Avocado
This fruit contains fatty acids, vitamin E, and various minerals. Daily consumption helps control blood pressure and high levels of cortisol and stress.
7. Almonds
All nuts, including almonds, contain magnesium, vitamin E, B vitamins, healthy minerals, and fats.
8. Oats
It is well known that carbohydrates reduce stress. Eating oats can do the same thing.
9. Eggs
Foods containing protein, such as eggs, contribute to the production of dopamine and norepinephrine.
10. Chamomile
Its high antioxidant content makes it a valuable herbal tea as it aids sleep, digestion, and relaxation.
11. Fruit & vegetables
These food groups contain large amounts of vitamins and minerals, while their phytonutrients appear to be linked to improved mood. It should be noted that spinach and asparagus, which contain large amounts of folic acid, regulate serotonin production in the brain.
12. Lean meat
Include pork, beef, chicken, and turkey in your diet, as they contain tyrosine, which boosts dopamine and norepinephrine levels. Finally, vitamin B-12 helps prevent mood disorders.
