The nutritionist explains that small changes in diet can have a big impact on emotions
A bad mood isn’t always just an emotional issue. In many cases, it is directly related to nutrition and brain function. The deficiency of some nutrients, such as B vitamins, magnesium and tryptophan, affects the production of neurotransmitters responsible for the feeling of well-being, such as serotonin and dopamine.
Furthermore, according to nutritionist Laíta Babio, of Espaço Hi, some foods provide nutrients that influence the production of neurotransmitters and hormones essential for balance and emotional well-being. “What we put on our plate has a direct effect on the brain. A balanced diet can reduce irritability, anxiety and tiredness, helping to make our days lighter and happier,” he explains.
Below, the expert lists seven foods that help keep bad moods at bay and explains how each of them affects the body. Check!
1. Dark chocolate
Dark chocolate contains theobromine and phenylethylamine, compounds that stimulate the production of serotonin and dopamine, neurotransmitters linked to the sensation of pleasure and happiness. “Consumed in moderation, it is an ally for improving mood and calming it anxiety“, advises the nutritionist.
2. Oilseeds (chestnuts, walnuts and almonds)
Rich in magnesium, omega 3 and tryptophan, dried fruit helps regulate brain function and reduce stress. “Magnesium, for example, has a direct role in preventing irritability and mental fatigue,” underlines Laíta Babio.
3. Fatty fish (salmon, sardines and tuna)
Sources of omega 3, these fish strengthen the membranes of brain cells and promote the balanced release of neurotransmitters. “Studies show that those who regularly consume omega 3 have fewer symptoms of depression and bad mood,” says the nutritionist.
4. Citrus fruits
Oranges, lemons and mandarins are rich in it vitamin Ca nutrient that helps reduce levels of cortisol, the stress hormone. “Vitamin C also acts as an antioxidant, protecting the brain from damage caused by oxidative stress,” explains Laíta Babio.
5. Yogurt and probiotics
The gut is known as the “second brain,” and the gut microbiota directly influences mood. “Probiotics present in natural yogurts and kefir stimulate the production of serotonin and help reduce anxiety and irritation”, he observes.
6. Oats
Rich in fiber and tryptophan, oats help in the production of serotonin and promotes a feeling of calm and well-being. “Furthermore, by having slower digestion, it avoids spikes in blood glucose, which can cause irritability and mood swings,” explains the specialist.
7. Dark green vegetables (cabbage, spinach and broccoli)
These vegetables are sources of folic acid and magnesiumnutrients that participate in the synthesis of serotonin and dopamine. “Regular consumption improves mood and reduces symptoms of discouragement and mental tiredness,” says Laíta Babio.
Food for a good mood
Food can help maintain mental health. “Incorporating these foods into daily life is a simple and effective way to balance mood and promote well-being. Food is a powerful tool for taking care of your mind and body,” concludes the nutritionist.
By Sarah Monteiro
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.
