Entered 2023.12.31 17:30 Views 198 Entered 2023.12.31 17:30 Modified 2023.12.31 18:18 Views 198 There are foods that fight depression and improve your mood. These foods are rich in nutrients and have nerve-stimulating properties that improve mood. Assists in the production of transmitters. [사진=클립아트코리아]
The more depressed you are, the more you crave sweet food. However, if you eat cookies or cakes full of sugar or refined carbohydrates, you will feel good for a while and then fall into depression again. However, low mood or depression is also 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 have shown that people with depression choose foods that make their symptoms worse.
However, there are many foods that can fight depression and improve your mood. These foods are rich in nutrients and help produce mood-boosting neurotransmitters. Find out 6 ways to eat that will improve your mood the more you eat.
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◆ Eat vitamin D foods
Vitamin D deficiency has been linked to depression and low mood. Vitamin D, which is mainly obtained through sunlight, is likely to be lacking 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.
◆ Avoid processed foods and eat antioxidant foods.
The most effective way to improve your mood when you’re depressed is to avoid blood sugar imbalances. First, you should avoid processed foods such as refined sugar carbohydrates, white starch powder, juices containing high fructose corn syrup, and confectionery that is high in sugar. Instead, eat lean protein, fish with healthy fats, avocados, olives, nuts, and vegetables rich in antioxidants.
◆ Take magnesium
When you are stressed, exercise regularly, or eat a lot of alcohol or sugary foods, your body often becomes deficient in magnesium. Magnesium acts as a powerful relaxant, which is effective in cases of stress, anxiety, and difficulty sleeping.
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◆ Consume healthy fats
60% of the brain is fat, which includes phospholipids and omega-3 fatty acids. Lack of healthy fats can negatively affect your concentration and mood. Healthy fats come from olive oil, coconut oil, and omega-3 fats.
Extra-virgin olive oil is rich in polyphenols and monounsaturated fatty acids, which protect brain cells and reduce inflammation. Medium-chain fatty acids (MCTs) in coconut oil improve brain function. In addition, omega-3 fatty acids, found in fish such as mackerel, sardines, and salmon, as well as walnuts and chia seeds, help improve mood and prevent depression.
◆ Add fermented foods to your diet
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.
◆ Drink natural 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.
Reporter Kim Soo-hyun
ksm78@kormedi.com
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2023-12-31 08:31:27
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