Boost Your Mood Naturally: Foods That Fight Depression and Improve Your Mental Health

2024-02-25 00:07:05

When you feel depressed, eating it instead of sweets helps improve your mood.

Entered 2024.02.25 09:05 Entered 2024.02.25 09:05 Modified 2024.02.25 09:02 Views 409

Kimchi, a fermented food and meat containing vitamin B12, are considered mood-boosting foods. [사진=클립아트코리아]A research team at Deakin University in Australia conducted a study on changing the diet of about 70 people suffering from depressive disorders. Surprisingly, over 30% of the participants regained their healthy mood in just three months. Experts say, “Just paying a little bit of attention to what you eat can make a huge difference in your state of mind.”

Usually, the more depressed you are, the more you crave sweet food. In this case, if you eat cookies or cakes that are high in sugar or refined carbohydrates, you will feel better for a while and then fall into depression again.

This low mood or depression is related to the food you eat. Research results are coming out one after another that the food we eat every day and our lifestyle have a significant impact on our mood. Studies show that people with depression make food choices that make their symptoms worse.

However, there are also foods that fight depression and improve your mood. These foods are rich in nutrients and help produce mood-boosting neurotransmitters. Based on data from the American lifestyle information media ‘Real Simple’, we looked into foods that make you feel comfortable or feel better when you eat them.

meat=The number of vegetarians is increasing. Although we are not urging you to eat meat, it is true that meat is rich in high-quality protein and vitamin B12. Vitamin B12 plays a key role in the production of hormones that influence mood, such as serotonin, norepinephrine, and dopamine. Unless there is a special rule, it is best to eat meat about three times a week.

Fermented foods such as kimchi and yogurt=Recently, many studies have highlighted the importance of intestinal bacteria. Boosting the beneficial bacteria in your gut can help relieve stress, reduce anxiety, and improve your mood. These fermented foods include yogurt, kimchi, soybean paste soup, kefir, a type of fermented milk, sauerkraut, a German-style kimchi, and kombucha, a fermented black tea mushroom beverage.

leafy vegetables=The brain determines our mood. Leafy vegetables such as spinach, Swiss chard, kale, Chinese cabbage, and cabbage are rich in vitamin C, which protects brain cells from damage caused by free radicals. It also contains vitamin A, which plays an important role in enhancing the brain’s ability to grow and adapt, and folic acid, which helps the growth of new cells. Eat about a plate of leafy vegetables with every meal every day.

fish=Rich in omega-3 fatty acids, which help the brain stimulate nerve growth factors and fight inflammation. The same goes for minerals like zinc, iodine, and selenium. If you want to maintain a stable mood, it is a good idea to eat blue fish such as mackerel, mackerel, salmon, and tuna two or three times a week.

nuts=Excellent source of protein and healthy fats. Nuts are rich in zinc, which plays an important role in signaling in nerve cells. It also contains plenty of iron, which contributes to producing red blood cell proteins essential for transporting oxygen from the lungs to the brain. Instead of snacking, get into the habit of eating a handful of nuts such as walnuts, almonds, and peanuts a day.

egg=Rich in protein, which is important in improving depression. It also contains B vitamins, which regulate brain chemicals, and choline. Choline, a member of the vitamin B complex, is known to play a role in alleviating anxiety symptoms. It is appropriate to eat 5 to 7 meals a week.

Vitamin D foods such as mushrooms and dairy products=Vitamin D deficiency is associated with depression and low mood. Vitamin D, which is mainly obtained through sunlight, is likely to be deficient in winter. At this time, it is best to supplement vitamin D through foods or supplements such as mushrooms, animal liver, egg yolk, and milk products.

green tea=It is good to drink green tea when you are stressed. Green tea contains antioxidants such as L-theanine and catechin, which improve concentration and reduce stress response.