Fatty fish (herring, sardines, mackerel, salmon, cod, salmon) are very rich in omega-3 fatty acids, as a result of which the fish became a remedy for bad mood. Only in salted fish are polyunsaturated fatty acids formed the most. However, the amino acid tryptophan (in fact, from which serotonin is formed - the "hormone of happiness") remains in fish of any preparation. That is why fish dishes, of course, should be on your table.
In addition to the above, oily fish has a large amount of vitamin B6, which improves mood and strengthens the immune system. It is advisable to eat fish at least three to four times a week for 100-150 g. And if daily, then 50-70 g.
2. Bright vegetables and fruits
Vegetables that have a bright color: beets, eggplant, carrots, sweet peppers, persimmons, tangerines, oranges and other colorful vegetables also have the ability to cheer up. It has long been known that bright saturated colors can drive away longing and charge with a positive attitude.
However, this is not the only point. Fruits and vegetables of saturated colors contain bioflavonoids that improve brain blood circulation. As a result of their use, the brain receives more oxygen, you begin to feel noticeably better, and from this, naturally, your mood rises.
3. Chicken broth
Chicken broth has a property that affects the calm state. With minor nervous stresses, this is an excellent remedy for depression. Chicken meat contains proteins consisting of the amino acid tryptophan. Once in the body, it is processed into serotonin - the "hormone of happiness", which affects our mood.
4. Sea cabbage
Sea kale is extremely enriched with B vitamins that regulate the adrenal glands and, accordingly, the adrenaline hormone, the lack of which can cause chronic fatigue, and as a result, mood deteriorates.
It is recommended to buy seaweed not canned (in such cabbage there are often harmful flavors), but freshly prepared salads, which can be found on the market or in the culinary departments. And after you independently season it with spices and other ingredients (carrots, mushrooms, sesame seeds, etc.).
In bananas, in addition to serotonin, contains vitamin B6, which, as already mentioned, is necessary to raise the mood. In addition, bananas are enriched with the alkaloid Harman, which can cause a feeling of euphoria, that is, they are biogenic amines in which, as is known, serotonin is produced. Also, these fruits are useful for chronic fatigue and spleen.
All nuts, like fatty fish, are a source of omega-3 fatty acids, which can help brain cells function properly and help eliminate symptoms of depression. In addition, nuts contain the already known amino acid tryptophan and mood-boosting vitamin B6. In addition, nuts contain a mineral called selenium, which is necessary for an excellent mood.
It is worth knowing that the level of selenium in the blood decreases as the body ages decreases by 7% after 60 years and by 25 after 75. Therefore, doctors advise older people to eat more nuts. Up to 30 g of this product can be eaten per day.
Cocoa beans, from which chocolate is obtained, contain a substance called phenylethylamine, which helps the body produce hormones of happiness - endorphins, which are produced in increased quantities by lovers. And people in love, as a rule, are happy, like children. In addition, cocoa beans contain magnesium, which can relieve stress. However, it is worth knowing that only dark chocolate has all of the above qualities. Dairy will bring much less benefit.
Cheese contains amino acids that promote good mood: tyramine, tritamine and phenylethylamine. Cheer up any kind of cheese.
Eggs contain essential fatty acids and vitamins A, E, D, not to mention tryptophan, from which serotonin is formed, as well as carotenes and B vitamins, the lack of which can lead to depression. So even ordinary scrambled eggs can improve mood. And the eggs eaten at breakfast control hunger all day.
10. Oatmeal and buckwheat
Like chicken, oatmeal and buckwheat include tryptophan. When processed in the body, it forms the “hormone of happiness” serotonin. These products also contain carbohydrates, which, slowly absorbed, normalize blood sugar levels, preventing it from going beyond.
Increased or lowered sugar completely and completely affects the mood, because the level of insulin in the blood depends on it. And insulin performs the function of transporting tryptophan to the brain, where it is already processed into serotonite. Keep sugar in check.