A good mood diet will help reduce the effects of stress, improve your mood and even help you fight depression. Have you often had bad days lately? You can help it! One of the simple and effective ways to improve your mood is through a well-thought-out menu. It is enough to introduce the appropriate products into your diet. Check what to eat to have energy and a good mood!

One of the effective ways to have a good mood is a properly composed diet . And it is not about some fancy menu at all. Simply put, our daily menu should contain products and dishes rich in nutrients that have a positive effect on the work of the brain and the functioning of the entire nervous system. They include, among others complex carbohydrates, unsaturated omega-3 fatty acids, B vitamins (especially folic acid and vitamin B12), antioxidants and minerals: magnesium, selenium, zinc and iron. In what products can we find these ingredients?

Diet for a good mood - whole grain cereal products

Wholemeal bread, cereals, groats and pasta are a source of carbohydrates, i.e. sugars, which, among others, provide us with the energy necessary for the proper functioning.

They also enable the synthesis of serotonin from tryptophan - an amino acid that must also be supplied to the body with food.

Serotonin , commonly known asthe happiness hormone , is a chemical compound found in every cell of the nervous system, platelets, and the digestive tract. It has a huge impact on our well-being. When the synthesis of this relationship is insufficient, we are irritable, apathetic, tired.

An additional benefit of whole grain grains is that they are made of complex carbohydrates that are slowly digested and released into the body as glucose. This prevents its sudden drops in blood and keeps us in good mental and physical condition.

Whole grain cereal products are also a source of other ingredients that have a positive effect on the mood:

  • B vitamins,
  • magnesium,
  • zinc
  • and iron.

Good mood diet - fruit and vegetables

Vegetables and fruits are rich in Vitamin C. It is a powerful antioxidant that fights free radicals and helps the body recover from stress. The research have shownalso that it can have a positive effect on mood.

The most vitamin C is found in:

  • sea buckthorn berries and rose hips,
  • blackcurrants,
  • parsley,
  • peppers,
  • Brussels sprouts,
  • brokule,
  • strawberries,
  • kiwi
  • and citrus.

Fruits and vegetables are also a source of other nutrients that are beneficial to your well-being. A large dose of magnesium, which soothes the nerves, improves brain function, adds energy and improves mood, ensure:

  • spinach,
  • soybeans,
  • beetroot,
  • beans,
  • dill,
  • parsley,
  • arugula
  • and kale.

Folic acid (vitamin B9), necessary for the proper functioning of the nervous system, contain:

  • lentils,
  • chickpeas,
  • asparagus,
  • spinach,
  • romaine lettuce,
  • broccoli
  • and beans.

Legumes and green leafy vegetables contain iron, a deficiency of which often causes weakness and deterioration of well-being.

Tomatoes and their preserves are the main source of lycopene. This powerful antioxidant reduces inflammation, protects against negative environmental influences and increases the action of vitamin C and other antioxidants.

Good mood diet - fish

Fish is the best natural source of essential omega-3 fatty acids. They are important to our he alth and well-being. They support the work of the entire nervous system, especially the brain. They improve concentration, support memory and have a positive effect on the mood.

Omega-3 fatty acids are abundant especially in fatty species of sea fish:

  • salmon,
  • mackerel,
  • sardine,
  • track.

Fish also provide vitamin D, iron and selenium, the deficiency of which in the body may contribute to the deterioration of well-being and blues.

They are also a source of B vitamins, which are extremely beneficial for the mood. Vitamin B12 plays an important role among them, as it regulates the nervous system, fights fatigue and improves well-being.

Good mood diet - seeds and nuts

Pips and nuts contain:

  • omega-3 unsaturated fatty acids,
  • B vitamins,
  • iron,
  • magnesium
  • and selenium.

All these ingredients have a positive effect on the functioning of the nervous system and the work of the brain. They soothe the nerves, facilitate concentration and promote a good mood.

They are especially recommendablewalnuts that abound in:

  • valuable omega-3 fatty acids,
  • and also provide vitamin B6
  • and folic acid.

Nutritionists also praise blinkers, which provide a solid dose of magnesium and vitamin B2. But it is also worth reaching for other nuts.

Hazelnuts are a good source of omega-3 fatty acids and folic acid. Peanuts and cashews - magnesium, iron and zinc, Brazil nuts - selenium, and peanuts - vitamin B3 and folic acid.

The seeds and seeds are just as valuable as nuts. Therefore, it is good to include sunflower seeds, sesame seeds or pumpkin seeds in your diet.

When adding nuts and seeds to your menu, however, you must remember that they are very caloric. So it is better to treat them as an addition to dishes (e.g. salads or muesli) than a separate snack.

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Good mood diet - beware of sweets

In times of crisis, we often instinctively reach for something sweet. There is a reason - sweets contain a lot of simple sugars, which enable the rapid synthesis of serotonin contributing to the improvement.

Unfortunately, unlike complex carbohydrates (found in whole grain grain products), they have a short duration. So the improvement in humor is only temporary. In addition, sweets contain a lot of calories and promote weight gain. Nutritionists advise you to eat them as little as possible.

If you really want something sweet, it's best to reach for a piece of dark chocolate. It contains a lot of cocoa. This, in turn, is a good source of magnesium to counteract blandness.

Additionally, there are organic chemicals in the chocolate that improve the mood:

  • phenylethylamine
  • and anandamides with anti-depressant and relaxing properties,
  • as well as polyphenols that have antioxidant properties and stimulate caffeine.

But remember that dark chocolate, like other sweets, is very caloric and should not be eaten too much. The maximum is about 20 g, which is about 1/5 of a small tablet a day.

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Diets