Find out how certain foods can improve your mood and help boost your feel-good hormones
Nutrition is important for physical health and has a significant impact on emotional and mental well-being. According to the World Health Organization (WHO), approximately 10% of the world’s population suffers from mental disorders, with Brazil standing out in Latin America for cases of anxiety and depression, which affect nearly 19 million people.
On the other hand, some foods, in addition to providing energy, have the ability to positively influence the brain, increasing pleasure, improving mood and promoting mental health. Hidelneide Bento, clinical and sports nutritionist at AmorSaúde, a network of medical and dental clinics, shares recommendations on how to use food to increase well-being and create a healthier routine. Check it out below!
1. Focus on foods rich in omega 3
Consumption of fish such as sardines, salmon and tuna, as well as nuts and seeds is highly recommended. omega 3 present in these foods has anti-inflammatory properties and helps increase levels of serotonin, a crucial neurotransmitter in mood regulation.
2. Don’t underestimate the power of vitamins and minerals
Fruits and vegetables are great allies for mental health. These foods, rich in vitamins and minerals, help keep the brain nourished and balanced. “Maintaining a diet rich in micronutrients such as zinc, vitamin C, and selenium contributes to overall well-being and helps combat stress,” says Hildeneide.
These micronutrients also perform vital functions in the body, including protecting against oxidative stress and strengthening the immune system.
3. Take care of your gut with probiotics
Foods like yogurt and fermented vegetables, which are natural sources of probiotics, can directly influence the production of hormones like serotonin and dopamine, which are responsible for promoting an overall feeling of health. well being.
“About 95 percent of serotonin and 50 percent of dopamine are produced in the intestine; it is therefore important to take care of the intestinal flora with probiotic foods,” emphasizes Hidelneide.
4. Combine foods that improve well-being
Combining the right foods can make all the difference. A salad that mixes green leaves, avocado, fish (like salmon or tuna) and sunflower seeds is rich in fiber, healthy fats and proteins, a true recipe for well-being. “This meal is highly nutritious and balanced, perfect for those who want to take care of their mind and body,” suggests the nutritionist.
5. Replace chocolate with healthier alternatives
Thanks to its cocoa content, the chocolate stimulates the release of endorphins, promoting pleasure. But other options, such as walnuts, strawberries, and raspberries, can also provide that feeling of satisfaction without the excess sugar. “These foods are great options for those looking to eat a balanced diet without sacrificing pleasure,” Hidelneide advises.
Wellness menu example
If you are looking to improve your well-being through diet, Hidelneide Bento suggests a simple and functional menu:
- Breakfast: avocado smoothie with skimmed milk, natural ricotta sandwich and a slice of melon.
- Morning snack: natural yogurt with a spoonful of oats.
- Lunch: brown rice, quinoa, grilled fish fillet and a colorful salad with lettuce, tomato, spinach, cabbage and onion, dressed with olive oil.
- Afternoon snack: orange and Brazil nuts.
- For lunch: sweet potatoes, shredded chicken breast and steamed vegetables.
- Dinner: chamomile to relax.
Food and socializing rituals
In addition to nutritional benefits, the environment and situations surrounding food also influence well-being. Some rituals that promote socialization, such as eating with family or friends, can bring physical well-being, but they also strengthen social bonds, which is essential for mental health.
“Even if you’re eating alone, it’s a good idea to set the table, turn off the television, and put away your cell phone. Focus on your nutritional moment and focus on enjoying your food and your company,” Hildeneide advises.
Incorporate foods and practices into your routine food can make a big difference to healthy, balanced development, regardless of age.
By Ariely Polidoro
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
