Studies have shown that healthy eating habits have a significant effect on preventing stress, improving mood, and supporting treatment of depression.
Professor at Deakin University in Australia conducted a study with 67 depressed patients for about 3 months and found: Diet has a huge impact on the treatment process, even better than the therapies. common psychology.
Many experts also believe that enhancing brain foods to regulate mood and reduce stress has a scientific basis.
This is an effective measure to both regulate mood and keep the brain healthy, suitable for most people, especially the group entering the “midlife crisis”.
1. Yellow food group
According to Natural News, a study conducted based on a survey of 1,000 participants has shown that: Consumption of yellow foods releases a significant amount of happiness hormones. The reason is that people often associate bright yellow with joy.
Some of the yellow dishes mentioned include: omelette, Macaroni and cheese, pancakes, boiled eggs, lemon cake…
More than 60% of the participants also said that they feel happier when they see their refrigerator full of yellow foods.
Some psychologists suggest that this association may stem from the warmth of the sun, which is often associated with the color yellow. In addition, yellow can resonate with the left side of the brain, which is related to logic. The left side of the brain makes people think of yellow as a fun and happy color.
2. Fish high in Fat
DHA and EPA, two types of omega-3 found in fish oil, work to increase the fluidity of brain cell membranes, which helps in brain development and cell signaling. In particular, they have also been shown to help reduce the risk of depression .
The body cannot synthesize omega-3 fatty acids on its own, but can only supplement it through eating foods rich in these nutrients, typically salmon and tuna. Therefore, these two types of fish will be good food for people with depression.
3. Dark Chocolate
In dark chocolate contains substances such as caffeine, theobromine and N-acylethanolamine, which are believed to have the effect of improving human mood. The flavonoid compounds in this food also help increase blood flow to the brain, reduce inflammation, and boost brain function. Therefore, this is a very suitable dish for people with stress thanks to the ingredients that support mood regulation.
Besides, many people also think that the taste of dark chocolate ranks among the most enchanting foods, which can also help improve mood.
This food contains an excellent amount of B vitamins, which provide mood-enhancing effects by increasing levels of neurotransmitters such as serotonin, dopamine, norepinephrine and gamma aminobutyric acid (GABA).
In addition, vitamin B plays a key role in the transmission of nerve signals, allowing for proper connection between nerve cells. Vitamin B12 and folate also have a positive effect on mood disorders, such as depression.
The good trace elements like zinc, magnesium, selenium and iron found in these two beans can also help lift the spirits.
5. Nuts and seeds
Nuts and seeds contain a lot of vegetable protein, healthy fats and fiber, which are very good for health. More importantly, they increase positive feelings by providing tryptophan, an amino acid responsible for the production of mood-enhancing serotonin.
In some nuts and seeds, a good amount of zinc and selenium have also been found. They are thought to reduce the risk of depression.
Bananas are foods that help synthesize good neurotransmitters like dopamine and serotonin thanks to their high vitamin B6 content.
Furthermore, an average large banana (136 grams) is capable of providing 16 grams of sugar and 3.5 grams of fiber. Sugar is released slowly into the bloodstream when combined with fiber, so blood sugar levels become stable , helping to better control mood.
The fiber in bananas also helps nourish beneficial bacteria in the gut, providing a healthy gut microbiome, contributing to reducing the rate of emotional disorders.
The habit of using a lot of berries in the daily diet can contribute to reducing the incidence of depression. This may be due to the wide range of antioxidants and phenolic compounds found in berries. These substances will play a key role in fighting oxidative stress – an imbalance of harmful compounds in the body.
Many anthocyanins found in purple-green berries have also been shown by studies to help reduce the risk of depression by 39% .
(According to Healthline, Natural News)