Diet experts say that eating too much sugar can cause feelings of lethargy and fatigue. On the other hand, eating pumpkin seeds, fatty fish, avocados, oranges, dark green leafy vegetables and dark chocolate can improve your spirits.
“A well-rounded, well-balanced diet that includes lots of nutrient-dense foods may be better for mental health,” says Christine Byrne, a New York City dietitian, quoted from Between on Tuesday (14/5/2024).
In a similar vein, Michelle Routhenstein, a preventive cardiology dietitian at Entirely Nourished, said that several types of healthy and balanced foods are linked to feel-good hormones such as serotonin and dopamine.
1. Pumpkin seeds
Routhenstein recommends eating about an ounce of pumpkin seeds several times a week by sprinkling them on a salad, yogurt, or oatmeal or combining them with an orange. An ounce of pumpkin seeds contains 163 milligrams of tryptophan
The World Health Organization (WHO) also recommends eating four milligrams of pumpkin seeds per kilogram of body weight as a daily intake of tryptophan.
“Pumpkin seeds are a source of tryptophan, an amino acid that supports mood regulation by supporting the production of serotonin, a neurotransmitter associated with feelings of pleasure,” Routhenstein explained.
Based on a 2020 study, pumpkin seeds have also been shown to help reduce the risk of heart disease, hypertension, arthritis, autoimmune disorders, and cancer.
2. Fish oil
Fatty fish such as anchovies, herring, mackerel, black codSalmon, sardines, bluefin tuna, white fish, striped bass, and cobia are rich in omega-3 fatty acids.
Omega-3 fatty acids support heart health by lowering blood pressure slightly, reducing the risk of irregular heartbeat, and lowering the amount of triglycerides in the blood. High triglycerides can increase the risk of heart attack or stroke.
Based on research to date, nutrition appears to have the strongest relationship with development middle of omega-3 fatty acids, says Byrne
The American Heart Association recommends eating two types of fish a week, especially fatty fish. About four to five ounces of Atlantic salmon provide about three grams of omega-3 fatty acids.
3. Avocado
According to HealthCentral, avocados also contain tryptophan, with half of them (about 100 grams) containing 33 milligrams of tryptophan.
“Avocados contain heart-healthy monounsaturated fats, especially oleic acid, which is important for brain health and has been linked to a reduced risk of depression,” says Routhenstein.
Consuming at least two servings of avocado per week has been linked to a reduced risk of cardiovascular disease and coronary heart disease. One serving is usually a third of a medium avocado, about 50 grams.
4. Orange
The American Heart Association recommends eating 4½ cups of fruit per day. It has been proven that oranges help brain health because they are rich in vitamin C. Vitamin C deficiency often occurs in people with depression.
“Oranges contain flavonoids, such as hesperidin, which have antioxidant properties and may help reduce inflammation in the brain, supporting overall mood stability,” Routhenstein explained.
A 2022 study found that drinking flavonoid-rich orange juice three times a day for eight weeks could improve symptoms of depression in adults.
5. Dark leafy greens
Dark leafy greens include kale, mustard greens, spinach, Swiss chard, arugula, and bok choy. It is recommended to eat 1½ cups of dark green vegetables per week.
Green leafy vegetables are a good source of folate and magnesium, which are important to prevent depression.
“Folate is involved in the metabolism of monoamines such as serotonin in the brain. “Decreased serotonin synthesis causes a feeling of depression,” he wrote, as reported by the American Heart Association.
6. Dark chocolate
A 2022 study conducted over three weeks in South Korea found that participants had better moods after eating 10 grams of dark chocolate with 85 percent cocoa content three times a day.
Those who ate chocolate with 70 percent cocoa or no chocolate did not see the same effects.
The researchers found a change in the microbes that live in the intestines.
“These findings suggest that dark chocolate has a prebiotic effect by restructuring the diversity and composition of the gut microbiome, which in turn may improve mood through the brain-gut axis,” they wrote.
A registered dietitian with the Cleveland Clinic Canada Functional Health program recommends a serving size of dark chocolate between one to two ounces or 30 to 60 grams. (ant/azw/saf/ham)
2024-05-14 03:12:30
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