[DIAPORAMA] If you are feeling more irritable than usual and can’t stop bitching at the news related to the pandemic, it’s time to take stock of your eating habits and choose the foods that will help you regain your good humor.
We know that food is the basis of our energy. Nutrients govern our sleep, our form, our concentration, our mood … Also, if we feel cranky or irritable, we opt for foods that will help us smile again.
To erase our bad mood, we start by integrating into our menus foods and mineral waters rich in magnesium and vitamin C. We also opt for “living” foods, that is to say rich in good bacteria that go protect our microbiota. And we don’t forget foods rich in vitamin B12, vitamin D, selenium or Omega-3. We tell you everything in this slideshow.
Choose foods rich in vitamin B12
Whether you prefer red bean and beef chili, a Caesar salad made with lettuce and chicken breasts or grilled salmon with a plate of broccoli: all these dishes have in common that they are both high in acid. folic and vitamin B12. These two vitamins help prevent mood disorders and central nervous system disorders.
Folic acid is found in all varieties of beans and green vegetables. Vitamin B12 is found in meat, poultry, fish and dairy products.
Other menu ideas
- A spinach salad with pieces of crab or salmon
- An omelet with baby spinach and low-fat cheese
- A black bean burrito with pieces of chicken
Fruits and vegetables at all meals
We keep telling you: fruits and vegetables are packed with nutrients and antioxidants that boost your immune system and protect your health.
A study has shown that eating fruits and vegetables at least twice a day results in better health … and therefore in a better mood!
To not get bored and fill up with vitamin C and potassium, we offer 8 express recipes with kiwis and 24 anti-fatigue recipes with citrus fruits
Choose foods rich in selenium
Selenium acts as an antioxidant on your body. However, antioxidants help fight against oxidative stress, responsible for the seasonal depression. One study showed that depressed people who were supplemented with selenium saw their depressive disorder improve.
Foods rich in selenium
- Beans and vegetables
- Lean meat
- Dairy products
- Nuts, hazelnuts and seeds (Brazil nuts remain the undisputed champion with 575 µg of selenium per 30 grams)
Oily fish every week
Numerous studies have shown that people who eat fish several times a week experience less depression than others, especially when they opt for oily fish like salmon or sardines. These fish are indeed rich in Omega-3, fatty acids which allow good fluidity of the membranes of our neurons. To promote the production of dopamine and serotonin, the neurotransmitters that make you want to move forward, eat at least 400 g of fatty fish per week.
Vitamin D every day
Much has been said in recent weeks about the importance of vitamin D in preventing the risk of severe forms of covid-19. But other studies had previously shown that vitamin D deficiency can lead to mood swings. There are not many foods rich in vitamin D, so be sure to include it on your daily menus, consider going out for some fresh air as soon as there is a ray of sunshine, and possibly ask your doctor. he may prescribe vitamin D ampoules during the winter months.
The pleasure of dark chocolate
Researchers have shown that eating two squares of dark chocolate every day lowers cortisol (the stress hormone) after two weeks of consumption. Chocolate (and more precisely cocoa) also has a doping effect on endorphins: therefore it boosts our mood and brings a feeling of well-being.
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Source: Topsante.com by www.topsante.com.
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