When you’re under fire at work, dealing with multiple responsibilities at home, or going through a difficult time emotionally, these are the foods you should reach for.
You should strive to eat these foods regularly (not just in times of stress) to help maintain mental, emotional, and physical balance in your body.
1. Dark chocolate
Chocolate actually has a chemical reason called anandamide, a neurotransmitter produced in your brain that temporarily blocks feelings of pain and depression and boost nice mood.
One of the great things about chocolate is that it not only produces this compound, it also contains other chemicals that prolong the” feel-good” aspects of anandamide. Chocolate has even been referred to as” the new anti-anxiety drug”.
A small amount of high-quality source of protein like organic eggs, a piece of gouda cheese, or a handful of macadamia nuts or pecans helps keep your blood sugar levels steady for enhanced energy and mood.
Bananas contain dopamine, a natural reward chemical that boosts your mood. They’re also rich in Bvitamins, including vitamin B6, which help soothe your nervous system, and magnesium, another nutrient associated with positive mood.
Coffee appears to affect a number of neurotransmitters related to mood control, so drinking a morning cup could have an effect on your general sense of well being. Research has also shown that coffee triggers a mechanism in your brain that releases bdnf, which activates your brain stem cells to produce new neurons, thereby improving your brain health.
Research also suggests that low bdnf levels may play a significant role in depression, and that increasing neurogenesis has an antidepressant effect.
Curcumin, the pigment found in turmeric that gives the spice turmeric its yellow-orange color, is thought to be responsible for many of its medicinal effects. Among them, curcumin has neuroprotective properties and may enhance mood and possibly help with depression.
6. Purple Berries
Anthocyanins are the pigments that give berries like blueberries and blackberries their deep color. These antioxidants aid your brain in the production of dopamine, a chemical that is critical to coordination, memory function, and your mood.
7. Omega-3 fats
Found in salmon or supplement form, such as krill oil, the omega-3 fats EPA and DHA play a role in your emotional well-being. One study in brain behavior and immunity showed a dramatic 20 percent reduction in anxiety among medical students taking omega-3.
8. Oolong tea
Sipping oolong tea might help you feel calm, as it contains high levels of gamma-aminobutyric acid (gaba), an amino acid that helps inhibit the firing of neurons in your brain for an overall calming, anti-anxiety effect.
One kiwifruit contains more than 85 percent of the daily recommended amount of vitamin C and that’s good news for your stress levels. Vitamin c actually helps reduce your body’s production of stress hormones while boosting your immune function.
10. Fermented foods
Fermented foods like fermented vegetables and kefir are rich in beneficial bacteria that have a marked impact on your gut health, which in turn impacts your mood. Your gut is literally your second brain created from the identical tissue as your brain during gestation and contains larger amounts of the neurotransmitter serotonin, which is associated with mood control.
Beneficial bacteria have a direct effect on brain chemistry, transmitting mood- and behavior-regulating signals to your brain via your vagus nerve.
An Article by
Dietician Neha Suryawanshi is a nutritionist based in Sion, East Mumbai, India. Nutritionist Neha Suryawanshi is a weight loss diets expert. She is helping people to reach to their health related goals with her healthy diets & lifestyle. Dietitian Neha Suryawanshi provides weight loss diet consultations online. Online diet consultation, customised online diet plans, personalized. She believe in health care that is based on a personal commitment to meet patient needs with compassion and care. I have done M.Sc. in Dietetics and Food Service Management. P.G.Diploma in Clinical Nutrition and Dietetics ,Post Graduate Diploma in Computer Application, B.Sc. in Clinical Nutrition and Dietetics. Dietitian’s Neha Suryawanshi’s nutrition expertise is in Weight Management, Diabetes Management, PCOS Management, Heart Disease Management, Thyroid Management and Sport nutrition and other clinical disorders. She has worked at Snap Fitness Goregaon as a Corporate Nutritionist where she provided diet and nutrition couseling to Clients and prepared, monitored diet plans on weekly basis and with VLCC Health Care Pvt.Ltd. Currently working as an Online Diet Consultant with Lybrate, Practo, icliniq, happydna and other health websites and writing health blogs as well.
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