Hey loves! Feeling tired due to excessive work? Let’s see what food can help us get better!
Fatty fish
Omega-3 is a fatty acid that has a positive association with cognitive performance as well as mental wellbeing. Fatty fish, such as salmon, mackerel, sardines, trout, and herring, are rich in omega-3. Recent research has shown, however, that if a person consumes too much of another fatty acid, called omega-6, and not enough omega-3, their risk of developing mood disorders, such as anxiety, may be increased. Researchers are increasingly connecting vitamin D deficiency, such as depression and anxiety, to mood disorders. A research in the Journal of Affective Disorders believes that there is ample evidence to show that depression is helped positively by vitamin D. Other studies on pregnant women and older adults have also shown how mood may improve with vitamin D. Seasonal Disaffected Condition (SAD) can also increase vitamin D during the w
Pumpkin seeds
Pumpkin seeds are an excellent potassium source that helps control the balance of electrolytes and maintain blood pressure. Eating foods rich in potassium, such as pumpkin seeds or bananas, can help reduce the symptoms of anxiety and stress. A good source of the mineral zinc is also pumpkin seeds. One research carried out on 100 female high school students showed that mood may be negatively affected by zinc deficiency. For brain and nerve growth, zinc is important. In the brain regions involved with emotions, the main zinc storage sites in the body are.
Turmeric
In Indian and South-East Asian cuisine, turmeric is a spice widely used. In turmeric, the active ingredient is called curcumin. By decreasing inflammation and oxidative stress, curcumin can help lower anxiety, which frequently rises in individuals with mood disorders, such as anxiety and depression. A 2015 study found that in obese people, curcumin decreased anxiety. Another research showed that DHA and decreased anxiety were also improved by an increase in curcumin in the diet. It's quick to add Turmeric to meals. In smoothies, curries, and casserole dishes, it has limited taste, so it goes well.
Dark chocolate
Experts have long believed that dark chocolate may help to relieve anxiety and stress. A 2014 study found that in female students, 40 g of dark chocolate helped alleviate perceived tension. In general, other studies have found that dark chocolate or cocoa may boost the mood. Many of these studies, however, are observational, so it is important to view the findings with caution. Although how dark chocolate reduces stress is still unclear, it is a rich source of polyphenols, especially flavonoids. One study indicated that flavonoids could decrease the brain's neuro inflammation and cell death and increase blood flow. Chocolate has a high content of tryptophan, which the body uses in the brain to convert into mood-enhancing neurotransmitters, such as serotonin. A good source of magnesium, too, is dark chocolate. Symptoms of depression can be minimised by eating a diet with enough magnesium in it or taking supplements.
Raw fruits and vegetables
Consuming raw fruits and vegetables reduced depressive symptoms and led to positive moods and life satisfaction among young adults, a study published in April 2018 in the journal Frontiers in Psychology suggests. In the study, 422 young adults between ages 18 and 25 living in the U.S. and New Zealand completed an online survey that assessed their typical consumption of raw versus cooked, canned or processed fruits and vegetables as well as the participants' negative and positive mental health. The study examined depressive symptoms, anxiety, negative mood, positive mood and life satisfaction and flourishing (participants measured flourishing by rating their agreement with eight statements related to well-being, such as "I am engaged and interested in my daily activities" and "I lead a purposeful and meaningful life"). The study also took into account factors such as the socioeconomic status of the study participants, their body mass index and whether they smoked or used alcohol. "This and other recent studies suggest that the ingestion of raw fruits and vegetables result in improved mood as compared to processed, canned, or cooked vegetables," says Dr. Nancy Rahnama, a board-certified internist and bariatric physician in Beverly Hills, California.
Fermented foods
Research indicates that the gut microbiome, the complex mix of microorganisms live in our guts, may be filled by healthy fermented foods with healthy microbes or probiotics that help minimise the effects of stress, Smith says. The origins of fermented foods are milk, kefir, kimchi, raw / unpasteurized apple cider vinegar and kombucha. Smith says, "Bear in mind that cooking destroys these mighty microbes."
Walnuts
Walnuts are an outstanding source of alpha-linolenic acid, which research indicates can function as a mood booster, says Abbie Gellman, a New York City-based registered dietitian. She is also a board member of the Science Advisory Board of Jenny Craig and the founder of Culinary Nutrition Cuisine. 47 students from Andrews University in Berrien Springs, Michigan followed research reported in a 2016 report in the journal Nutrients; researchers tracked the intake of walnuts by students for eight weeks and had them complete a questionnaire about their respective moods. Other research suggests that walnut consumption can mitigate symptoms of depression, Gellman says.
Foods high in vitamin C
Studies suggest that foods that are high in vitamin C and other antioxidants can reduce symptoms of anxiety, Rahnama says. For example, a study published in 2015 in the Journal of Biological Sciences suggests that high school students who took vitamin C supplements had reduced anxiety levels compared to a control group of students who took a placebo. A wide array of fruits and vegetables are high in vitamin C. They include: oranges, lemons, cantaloupe, grapefruit, strawberries, kiwi fruit, Brussels sprouts, broccoli, green and red peppers, tomatoes, winter squash, cauliflower and spinach.
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