DO you feel really dropped? Or, maybe you start embarrassed by how often you hypersensitive? Maybe, it’s time to see the food and beverages you consume. Your food intake affects your mood. According to nutrition experts, the food you eat, can make you feel better, or feel worse, both in short and long term.
Here are six foods and drinks that can make you feel better.
1. Choose foods rich in vitamin B12 and folic acid.
According to Edward Reynolds, MD, from the Institute of Epileptology, Kinga € ™ s College, London, both of these vitamins work to prevent central nervous system disorders, mood disorders, and dementia. Folic acid is found in soybeans and green vegetables. Moderate vitamin B12 found in meat, fish, poultry, and dairy products.
2. Add fruit and vegetable intake
Fruits and vegetables are rich in major nutrients and antioxidant phytochemicals that directly affect the health and quality of your life. In one study, consuming 2 drinks or more fruits and vegetables a day was associated with increased health by 11%. Those who ate the most fruits and vegetables to feel better about their health.
3. Consumption of selenium-rich foods every day
Selenium is a mineral that functions as an antioxidant in the body. What is the relationship of antioxidants to feel better and bad mood? Research shows that oxidative stress in the brain associated with mild to moderate cases of depression in older populations.
One study evaluating the scores of depression in older people who each day using 200 micrograms of selenium supplement or a placebo. The study shows, those taking selenium have a higher selenium levels in the blood circulation and decreased symptoms of depression are significant. If you want to improve your mood, at least use the minimum dose of 55 micrograms of selenium a day for men and women.
If lazy to use supplements, you can obtain selenium from food. Whole grains are a rich source of selenium. By eating several servings of whole grains (oat meal, whole grain bread, brown rice) a day, then you can easily get 70 micrograms of selenium. Here are some other foods are also rich in selenium:
* Soybeans and peas
* Low Meat weak (beef, chicken without skin)
* Dairy products low in fat
* Nuts and seeds
* Seafood (oysters, clams, sardines, and fish)
4. Consumption of fish several times a week
Several recent studies have shown, men and women who are experiencing symptoms of depression a little more, it turns out mengonsumi more fish, especially fatty fish like salmon, are rich in omega-3 fatty acids.
“Oemga-3 fatty acids from fish had a positive impact on mood changes were identified clinically, such as postpartum depression,” said Jay Whelan, PhD, chairman of the department of nutrition at the University of Tennessee. Sources of omega-3 the other, he says, is tuna and sardines.
5.Jangan forget your daily vitamin D
Have you ever noticed when exposed to sunlight for a while in the morning can make you feel better? Sunlight helps the body synthesize and regulate vitamin D. Four recent studies, as they are contained WebMD site, suggest a link between low levels of serum vitamin D with 4 mood disorders, namely premenstrual syndrome (PMS), seasonal affective disorder (mood disorder due to changes in season), nonspecified mood disorder (mood disorder for no apparent reason), and major depressive disorder (major depression).
According to researchers from the Medical University of South Carolina, people can regulate their moods by getting at least 1000-2000 international units of vitamin D per day.
Not many foods that contain vitamin D, so researchers recommend that you get vitamin D intake from various sources including warmed briefly in the morning sunlight, vitamin D supplements, and eating foods that contain vitamin D.
Vitamin D can be obtained from foods such as salmon, tuna, and mackerel, beef liver, cheese, and egg yolks. However, the main source of vitamin D from foods fortified with vitamin D such as cereals, bread, juice, and milk.
6. Indulge yourself with chocolate
Chocolate especially dark chocolate, can be physically invigorating. Dark Chocholate will trigger production of endorphins, brain chemicals substances that will make you feel comfortable. In addition, dark chocolate also function inhibits the formation of plaque in blood vessels. A study from the Netherlands found that Dutch men who ate 1 / 3 bar of chocolate per day had levels of blood pressure and heart rate is lower. Chocolate also will make you feel healthier in general.
How is the food you feel worse mebuat
If food can make you feel better, food can also make you feel worse, even one can make you feel worse. Here’s how to reduce the negative effects of the 3 foods that can worsen your mood.
1. Reduce foods rich in saturated fat
Saturated fat is known for its role in triggering heart disease and some cancers. The researchers also began to suspect the role of saturated fats in triggering depression. This relationship was found in a study known as the Coronary Health Improvement Project, which was attended by 348 people aged between 24 and 81 years. Decrease intake of saturated fat for 6 weeks associated with reduced levels of depression.
2. Limit alcohol intake carefully
Alcohol is a beverage that can make you feel better. In small doses, alcohol can make you happy for a while. But, you know, alcohol is a chemical antidepressants for the brain and disrupt all nerve cells.
3. Avoid caffeine addiction
Caffeine can make you irritated and more sensitive to the way interfere with your sleeping hours. That way you will feel tired and cranky from lack of rest. In addition, caffeine can also increase energy, which often end with fatigue.
Sensitivity to caffeine is different to everyone. There are people who are very sensitive and be disturbed only by a little caffeine. If you belong to one of them, it helps reduce the consumption of coffee, tea, soda. That way, you’ll feel better.