Tiredness, worries and overwork are factors that directly impact our mood. However, science supports that there is a delicious way to regain that vitality: food!
A investigation published by the National Library of Medicine (NLM) of the USA emphasizes that bioactive compounds in foods, such as tryptophan, L-theanine and antioxidantshave a direct effect on improving mood and reducing episodes of stress, anxiety and depression.
This balanced diet not only nourishes us physically, but also has an impact positive in the immune system. Include regularly red fruits, citrus fruits, green tea and fermented dairy products It is a giant step towards comprehensive well-being.
Zinc: mood regulation
Zinc is a key mineral for improving mood, as it regulates neurotransmitters linked to depression and anxiety.? A statement that is supported by observational studies published by the multidisciplinary scientific journal Research, Society and Development, which reveal that one of the characteristics of people with anxiety and depression are low concentrations of zinc, which is why the deficiency of this mineral is associated with depressive and anxious symptoms.
Foods rich in zinc include: black beans, pumpkin seeds, cashews and oysters.
- Potassium and electrolyte balance
Electrolytes help balance the body, regulate nervous impulses and pressure during stress. Potassium is a key electrolyte for the membrane potential of neurons; An adequate sodium/potassium balance is related to less anger and depression and better vitality in diet studies.
And study of the British Journal of Nutrition found that higher urinary potassium excretion was associated with less fatigue and a better overall mood profile, while a lower sodium/potassium ratio was related to less anger and depression. Avocado, watermelon, kidney beans and banana are rich in potassium.
- Magnesium: relaxation and anti-stress
one revision Systematic and meta-analysis of randomized clinical trials (7 studies, 325 adults) found that magnesium supplementation significantly reduced depression scores versus placebo. Foods rich in magnesium help relax the nervous system, manage stress and reduce muscle tension.
Magnesium participates in synaptic transmission, modulates NMDA and GABA receptors and helps regulate the stress response (cortisol), which can influence anxiety and irritability.
Green leafy vegetables such as cooked spinach, almonds and seeds are natural sources of this important mineral.
- Tryptophan: precursor to well-being
Tryptophan is the exclusive amino acid precursor of serotonin, a key neurotransmitter in the regulation of mood, anxiety, sleep and appetite. A crossover study randomized study in young adults found that a diet high in tryptophan (>10 mg/kg/day) reduced depression, irritability, and anxiety compared to a diet low in tryptophan. They help produce serotonin and melatonin, improving mood and rest.
Aromatic hot oatmeal recipe with mild spices
This breakfast is a true hug for the soul. Spices not only add flavor, but also provide antioxidants.
Ingredients
1/2 cup oat flakes integral (not instant, because of its fiber!)
1 cup of liquid (you can use water, milk of your preference, or a 50/50 mix)
1/2 teaspoon of cinnamon ground
1/4 teaspoon of cardamom ground (gives it an exotic and warm touch)
1 pinch of salt (enhances all the flavors)
1/2 teaspoon vanilla extract (optional, but recommended)
Sweetener to taste (honey, maple syrup, stevia, etc.)
Preparation mode
1.- In a small pot, mix the oat flakes, cinnamon, cardamom and a pinch of salt.
2.-Pour the liquid of your choice.
3.-Bring the mixture to a boil over medium heat, then reduce the heat to low and simmer, stirring occasionally.
4.-Cooking during 5 to 7 minutesor until the oats have absorbed most of the liquid and are the desired creamy consistency.
5.-Remove from heat. Add vanilla extract and sweetener. Stir well.
6.-Pour into a bowl and add your toppings favourites.
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