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You have no energy to live, you don't feel like anything? Check if your diet lacks ingredients responsible for a good mood: complex carbohydrates, tryptophan - a valuable amino acid necessary for the production of serotonin; omega-3 polyunsaturated fatty acids; as well as vitamins and minerals, the deficiency of which can lead to depression, such as selenium, magnesium, vitamin B6, folic acid, vitamin B12.

It has been proven that certain foods can be effective in boosting energy, improving mood and protecting against blues. It is worth reaching for them when you have no energy, you feel sleepy, exhausted, you feel the effects of the spring solstice. Get to know the priceless ingredients that should permanently appear in the daily menu.

Carbohydrates to improve your mood

Carbohydrates(sugars) are an ingredient that we often limit in the menu in order to keep a slim figure. However, it is worth remembering that in addition to providing energy, they also act as a guardian of well-being. Some studies show that eating them can reduce the state of tension and depression in people with depression.

No wonder that in times of stress or sadness there is an irresistible appetite for a sweet snack, bar, chocolate or a dish with potatoes, noodles or rice. Bothsimple sugars , occurring e.g. in in sweets, fruit, honey, beverages, as well ascomplex carbohydrates , present e.g. in wholemeal bread, cereals, corn, groats.

The first of them, although they have a faster relaxing effect, should not be eaten in excess, because they promote excess weight. A piece of cookie or a glass of sweet drink is enough to reduce the nervousness caused by a one-off event. However, for people who find themselves in stressful situations for a long time, a diet with complex carbohydrates is recommended.

Tryptophan - a valuable amino acid

Tryptophan belongs to the exogenous amino acids, i.e. the molecules that build proteins. Exogenous amino acids are necessary for the proper functioning of our body, which, however, cannot produce them on its own. Therefore, they must be supplied in the right amount with your daily diet.

The role of tryptophan is related to productionan important neurotransmitter, which is serotonin. The decrease in its level in the body may affect, inter alia, for worsening mood, sleep disorders (tryptophan is also necessary for the synthesis of melatonin) and increased aggression.

Since tryptophan deficiency promotes depression, we should remember not to run out of it in our daily diet. For this purpose, it is necessary to diversify it and introduce to the daily menu products that are the best sources of this valuable amino acid.

Tryptophan is also necessary for the synthesis of melatonin, the deficiencies of which are manifested by insomnia. Therefore, increasing the amount of tryptophan in your diet can improve not only your mood, but also the quality of your sleep.

The best sources of tryptophan: eggs, milk and dairy products, fish, lean meats, especially poultry, whole grains, legumes, pumpkin and sunflower seeds, sesame seeds.

Good fats prevent depression

Polyunsaturated fatty acids from the omega-3 group, famous for their beneficial effects on the cardiovascular system, are also an ingredient extremely valuable for our brain. More and more scientific studies confirm the link between their deficiency and depression. It has been observed that in regions where more marine fish are eaten, which are an excellent source of omega-3 fatty acids, the risk of depression is lower.

Promising results regarding the therapeutic effect of omega-3 fatty acids were also found during their use in the form of supplements by pregnant and postpartum women suffering from mood disorders. It was also found that the addition of fatty acids to typical antidepressant treatment increases the effectiveness of the therapy.

The best natural sources of omega-3 fatty acids are seafood, oily sea fish (mackerel, salmon, sardine, herring) and their fat. They are also found in products of plant origin, such as walnuts, flax seeds and rapeseed.

Vitamins and minerals with anti-depressant properties

It is important to get the right amount of vitamins and minerals for your well-being. Which of them are most needed when your mood is deteriorating and fatigue is increasing?

Selenium- its insufficient amount in the diet promotes chandra, worsens the mood and increases the feeling of anxiety. In higher doses, this element is present in Brazil nuts, fish and seafood, and sunflower seeds. Smaller amounts of selenium are also found in processed cereals.

Magnesium- deficiency of this macronutrient may contribute, among others, to to greater susceptibility to stress, hyperactivitynervousness, weakness and fatigue faster. The highest amounts of magnesium are in whole grains, thick groats, legumes (beans, peas), nuts, oilseeds (e.g. sunflower seeds), green vegetables, cocoa, bananas, almonds, dates, figs.

Vitamin B6- is necessary for the production of important messengers, such as dopamine and serotonin, that affect the proper functioning of the nervous system. Its deficiency is manifested by nervousness, fatigue, deterioration of well-being, and may also contribute to the development of depression. Larger amounts of vitamin B6 are found in yeast, wheat germ, bran, legume seeds, nuts, as well as in meat, milk and eggs.

Folic acid (vitamin B9 ) - A daily dose of this vitamin can reduce the risk of depression. It is found in green leafy vegetables (lettuce, spinach, parsley, kale), broccoli, citrus fruits, legumes, eggs, blue mold cheeses, meat. Folic acid is very sensitive to high temperatures, so it is worth serving vegetables rich in it raw.

Vitamin B12- is essential for the proper functioning of the nervous system, its deficiencies are found in some people suffering from depression. The best source of vit. B12 is found in the liver and kidneys, and is also present in smaller amounts in meat, milk and eggs.

Chandra peppers?

Using hot peppers as a spice can help improve your mood. This is because of a substance calledcapsaicin , a compound responsible for its searing taste. Eating hot pepper causes such an intense stimulation of nerve endings in the mouth that the body perceives this signal incorrectly and interprets it as pain during a burn.

In order to ease this apparent pain sensation, it begins to produce soothing endorphins, also known as happiness hormones. Spicy dishes, which are so irritating to our palate, can therefore, apart from increasing the taste sensations, contribute to improving the mood.

A cup of small black tea will improve the mood

Caffeineis one of the most popular psychoactive substances in the world. Provided to the body with coffee, tea, some drinks, e.g. energizing drinks, cola type drinks, it improves concentration, stimulates and helps to overcome fatigue. Interestingly, it turns out that it can also reduce feelings of depression by being a natural mild anti-depressant!

However, do not overdo it, because when administered in excess, it causes sleep disorders in some people,anxiety and, instead of improving, it affects the deterioration of mood. It is recommended that you drink a maximum of 4 cups of coffee during the day.

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Author: Time S.A

An individually selected diet will allow you to positively affect cognitive and perceptive functions, and at the same time eat he althy, tasty and without sacrifices. Use JeszCoLisz, the innovative online dietary system of the He alth Guide, and reduce the risk of depression, Alzheimer's or Parkinson's disease. Enjoy a well-chosen menu and the support of a dietitian today!

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Recipes for 2 dishes to improve your mood

Grilled salmon salad

Ingredients for 2 servings: • 20 grams of salmon without skin • 8 lettuce leaves • a glass of spinach leaves • 10 cherry tomatoes • a handful of your favorite sprouts • lime 4 tablespoons of olive oil • a teaspoon of honey • a clove of garlic • s alt • pepper Wash and dry the vegetables . Rinse the fish, cut into narrow strips (approx. 1.5 cm), sprinkle with s alt and pepper, and bake a few minutes on both sides in a grill pan. Tear the lettuce leaves, place them in a salad bowl, add the spinach leaves and tomatoes cut in half. Squeeze the lime juice, mix with olive oil, honey, crushed garlic clove. Add the grated lime zest, s alt and pepper to the sauce, mix. Place the baked fish on top of the vegetables and drizzle with the sauce.

Velvet tomato soup with chili

Ingredients for 3 servings: • 500 ml of vegetable stock (you can use an organic vegetable stock cube) • 90 dag (approx. 5 medium) of ripe tomatoes • chili pepper or a teaspoon of powdered chili pepper • 7 grams of blue mold cheese • 30 ml of 18% sweet cream • 2 tablespoons of olive oil • 3-4 cloves of garlic • a few basil leaves • s alt, pepper Remove the seeds from the tomatoes and cut into 3-4 smaller parts. Add garlic and chili pepper and blend. Bring the vegetable stock to the boil. Add the blended tomatoes and olive oil to the stock. Simmer everything for 30-40 minutes, uncovered, so that some of the water can evaporate. A few minutes before the end of cooking, add the crushed blue cheese, pour in the cream. The cheese should melt. Season the soup with s alt and pepper, sprinkle with Parmesan cheese and chopped basil. Serve with toasts of wholemeal bread.

"Zdrowie" monthly

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