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Serotonin is a brain chemical that is known to impact your mood. Keeping levels in balance can help promote a feeling of calm, well-being, mental alertness, control and an increased ability to deal with stress. Since diet can influence our supply of serotonin, Samir Becic and Health Fitness Revolution has made a list of top 10 Mood Boosting Foods: - Nuts and Seeds: researchers from the University of Barcelona found that men and women eating almonds, walnuts and Brazil nuts had higher levels of serotonin metabolites. In addition, just one ounce of mixed nuts a day may also help reduce obesity, blood pressure and blood sugar. - Greek yogurt: This dairy pick is packed with more calcium than you’ll find in milk or regular yogurt, and it can make you happy, too. Proper calcium levels give the “Go” command, alerting your body to release feel-good neurotransmitters. - Ocean-going cold water fish: such as salmon and mercury-free tuna contain omega-3 fatty acids which can help improve depression symptoms. A past study from the University of Pittsburgh School of Medicine found that volunteers with higher levels of omega-3 fatty acids in their blood had fewer depression symptoms and a more positive outlook. - Flaxseed: another great source of omega-3 fatty acids. They also are rich in magnesium and B-vitamins, nutrients that help us combat stress. - Soy isoflavones: help with mood and mental function. These foods are also rich sources of vegetarian (no-cholesterol) protein which may help reduce the risk of cardiovascular disease as well. Add soy foods such as tofu, tempeh, miso, and soy milk to your daily diet. - Avocado: rich in omega-3 fatty acids, amino acids, antioxidants, and potassium. - Asparagus: This vegetable is one of the top plant-based sources of tryptophan, which serves as a basis for the creation of serotonin, one of the brain’s primary mood-regulating neurotransmitters. High levels of folate also add to asparagus’s happiness-promoting profile because research has shown that up to 50 percent of people with depression suffer from low folate levels. - Dark chocolate: which contains an antioxidant known as resveratrol. This nutrient can help boost brain levels of endorphins and serotonin, helping to improve your mood. The recommended dose is one ounce per day (not the whole bag!) - DHA: is a particular form of omega-3 fatty acid that can be found in many foods. But including organic DHA-fortified eggs in the diet will also provide a good source of protein and tryptophan. A study published in the Journal of the American College of Nutrition found that when people eat eggs for breakfast, they feel more satisfied and therefore consume fewer calories throughout the day compared to a high-carbohydrate breakfast, such as a bagel. - Mussels: loaded with some of the highest naturally occurring levels of brain-protecting vitamin B12 on the planet. That makes it an important food source, considering that a significant portion of the U.S. population is B12 deficient. Maintaining healthy B12 levels preserves the myelin sheath that insulates your brain cells, helping your brain stay sharp as you grow older. Mussels also contain trace nutrients that are important to balancing your mood, including zinc, iodine, and selenium, things vital to keeping your thyroid, your body’s master mood regulator, on track. With a mood-boosting diet change, don’t forget to include exercise as well. Regular exercise can be as effective for depression treatment as antidepressant medication or psychotherapy. Just getting out for 30 minutes can have a huge impact on your outlook for the rest of the day. Follow us on twitter and facebook and visit www.healthfitnessrevolution.org!
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Pobijedite depresiju pomoću hraneDepresivne osobe u krvi imaju nižu razinu zdravih omega-3 masnih kiselina. Zato za normalan rad mozga i zdravlje živčanog sustava trebaju jesti mnogo ribe, ali i hrane bogate magnezijem i cinkom U krajevima u kojima ljudi jedu mnogo ribe znatno je manje depresivnih osoba. Esencijalne masne kiseline, kojih osobito ima u tuni, lososu i sardinama, prava su hrana za mozak. Mjerenja količine omega-3 masnih kiselina u krvi pokazala su da osobe koje pate od depresije imaju znatno nižu razinu masnih kiselina od osoba koje nemaju simptome depresije, a riba je općenito vrlo važan izvor masti i omega-3 masnih kiselina. Također je dokazano da je u žena koje nakon porođaja u krvi imaju nisku razinu omega-3 masnih kiselina mnogo veća vjerojatnost za pojavu postporođajne depresije. Masti koje sadrže masne kiseline proizvode se i u našem organizmu, ali samo u ograničenim količinama i u posebnim uvjetima, koji opet izravno ovise o vrsti prehrane. No zapadnjački tip prehrane ne pogoduje stvaranju spomenutih masti. Zato ih treba dodatno unositi odgovarajućom hranom i time osigurati uvjete za normalno funkcioniranje mozga i živčanog sustava. Osim ribe, najmoćnije namirnice u borbi protiv depresije su one bogate magnezijem, cinkom i vitaminima te namirnice koje potiču proizvodnju hormona serotonina.Plodovi mora Plodove mora često nazivaju hranom za mozak jer sadrže mnogo selena, koji vidljivo podiže raspoloženje. Osim u morskim plodovima, selena ima u žitaricama i mesu. Oštrige sadrže i velike količine cinka, koji pozitivno utječe na hormone.Ananas i banane Ananas liječnici ponekad preporučuju kao pomoć pri liječenju središnjeg živčanog sustava. Banane stimuliraju proizvodnju serotonina, koji poboljšava raspoloženje i vrlo je važan za normalno funkcioniranje središnjeg živčanog sustava.Povrće Povrće i leguminoze (grah, grašak, mahune i leća) pozitivno utječu na rad mozga. Zeleno lisnato povrće glavni je izvor folne kiseline, čiji nedostatak izaziva depresiju, zaboravnost te pad serotonina u mozgu, što rezultira lošim raspoloženjem.Orašari Orašasti plodovi i kikiriki sadrže tiamin, poznat kao "vitamin optimizma". Orasi sadrže veliku dozu magnezija, koji djeluje antidepresivno.Češnjak Češnjak otklanja umor, tjeskobu i razdražljivost te potiče osjećaj dobrog raspoloženja.Žitarice Namirnice poput mlijeka, piletine i banana potiču osjećaj ugode, stimuliraju oslobađanje neurotransmitera dopamina, odgovornog za stanje budnosti, mentalnu oštrinu i pojačanu aktivnost. Cjelovite žitarice, mekinje i zobena kaša sadrže magnezij i tiamin, koji udruženim snagama popravljaju raspoloženje. Sjemenke suncokreta sadrže mikroelemente, koji reguliraju rad živčanog sustava.Izbjegavajte grickalice i alkohol Slatkiši i grickalice u većini slučajeva ne sadrže vitamine i minerale potrebne za zdravlje i normalan rad živčanog sustava. Alkohol pridonosi osjećaju depresivnosti, a pijete li ga u većim količinama, smanjujete funkcionalnost moždanih stanica i sposobnost koncentracije.Izvor : 24sata.hr