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Discover the foods that can help improve your mood

Food can interfere with health and emotions through the nutrients we eat

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Food, in addition to directly influencing the correct functioning of the organism, can also modify mood and sensations such as pleasure, well-being and joy. This is because food interferes with the production of substances in the body.

According to nutritionist Gabriela Mendes, there is a relationship between food and the production of neurotransmitters. These, in turn, are responsible for the transmission of nerve impulses in the brain, such as serotonin, dopamine and norepinephrine.


“The production of serotonin, which is responsible for the feeling of pleasure and well-being, can be increased through food consumption rich in carbohydrates and an amino acid called tryptophan, which is found in low-fat milk and derivatives, oily seeds such as walnuts and chestnuts, lean meats, soy and soy derivatives,” explains Gabriela Mendes.

dopamine and norepinephrine

Dopamine and norepinephrine, according to the nutritionist, are produced with the help of another amino acid, which is tyrosine. Its sources are legumes, such as beans, peas, lentils, chickpeas and soybeans; oilseeds, such as chestnuts, peanuts and walnuts; fish, lean meats, skimmed milk and derivatives.

Eating 5 to 6 meals a day offers health benefits

meal frequency

Besides knowing choose the right foodsIt is also important to worry about meal times and frequency. “Fasting for a long time decreases blood glucose levels, which can negatively affect mood,” says Gabriela Mendes. Therefore, the specialist recommends dividing the diet and eating 5 to 6 meals a day: breakfast, morning snack, lunch, afternoon snack, dinner and dinner.

Balanced diet

To improve mood it is also essential to maintain a balanced and varied diet, containing whole grains, fruit, vegetables, legumes, milk and derivatives, legumes (beans, peas, lentils, soy, chickpeas), eggs and meat (fish, chicken and lean meats).

Some concerns

Even nutritionist Gabriela Mendes warns that it is important consume sugar in moderation, caffeine and alcohol, which can also cause feelings of euphoria. However, it is momentary and can lead to emotional imbalance.

Source: Terra

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