Getting in a good mood can be a challenge, especially in months with less sun. The reduced amount of vitamin D that we take with the sun’s rays is a determinant of bad mood and depression. It also affects the way we make decisions, as well as impulse control. However, here are some ways to improve the situation with food.
Top foods for a better mood
- Rich in Vitamin C
Vitamin C increases immunity, but it also improves mood and relieves symptoms of depression, according to a 2013 study published in The American Journal of Clinical Nutrition. It also helps the body make effective use of carbohydrates, fats and proteins. Therefore, it is good to focuse on using foods that are high in vitamin C.
Foods: citrus fruits, chives and fresh peppers, broccoli, papaya, strawberries, cauliflower, pineapple, kiwi and mango.
- Rich in Vitamin B6
Deficiency of this vitamin can lead to depression, according to other research. Our body needs it to acquire neurotransmitters (substances that improve the functioning of the nervous system) such as serotonin, norepinephrine and melatonin.
Foods: sunflower seeds, pistachios, fish (mainly tuna), turkey and chicken, pure pork, dried fruits (eg plums), bananas, avocados, spinach.
- Rich in Omega-3 fatty acids
Omega-3 fatty acids are extremely useful for our brain and appearance, as well as for our smile. When we do not take enough, signs of depression begin to appear, a number of studies have found.
Foods: salmon, herring, sardines, chia seeds, flax seeds, nuts, veal, eggs, and EPA and DHA derived from algae.
- Rich in zinc
Studies have shown that people with the most severe depression often have low levels of zinc in their body. Its deficiency can lead to symptoms of the disease, as well as memory problems, seizures, aggression and violence.
Foods: legumes, seeds, nuts, whole grains, oysters, red meat, cashew, almonds, chickpeas, pumpkin seeds.
- Rich in magnesium
Magnesium is necessary for the transmission of nerve impulses, for muscle activity, for temperature regulation, for detoxication in the body, and for the formation of healthy bones and teeth. As a result of a comparative study in 1921, it became the first medically recognized substance to treat depression.
Foods: legumes (beans, lentils, nahut, peas), dairy products (mozzarella, goat cheese), whole grains (quinoa, millet, bulgur, wheat), dark leafy vegetables, nuts and seeds (pumpkin seeds, sesame, almonds, cashew nuts, cedar nuts, peanuts, walnuts), fish (salmon, tuna, mackerel), avocados, bananas, dried fruits (figs, plums, apricots, dates, raisins) and black chocolate.