Health // Proper nutrition

What foods improve mood

Ten products that improve our mood

Serotonin is, in fact, a neurotransmitter.It himicheskoeveschestvo involved in the transfer of certain signals from one area of ​​the brain suddenly.Because brain cells (40 million) bolshinstvopryamo or indirectly affected by serotonin.Treat them and the cells that are responsible for mood, sexual desire, sexual function, appetite, sleep, learning ability, in this number, and memory, as well as temperature regulation, social behavior.Scientists believe that low levels of serotonin in the body, or in connection with the fact that it does not reach the cell receptor zachastuyuprivodit to changes in mental health, such as anxiety and depressiya.Printsip of most antidepressants (pharmaceutical) based imennona improve human digestionserotonin organism.

significant effect on the enrichment of the body serotoninomimeet diet.Tryptophan, an amino acid that is considered "stroitelnymmaterialom" that the human body uses to produce serotonin.Produktys high in tryptophan i

nclude: dairy products, poultry and nuts.And to support the balance of brain chemicals in the diet rekomenduetsyavklyuchat foods rich in tryptophan and other mood-altering substances chelovekapitatelnymi.

  1. Seeds and nuts - researchers at the University Barselonyobnaruzhili that people who use almonds, brazil and walnuts are naiboleevysoky level of metabolites (intermediate products of this metabolism) serotonin.Only thirty grams of a mixture of these types of nuts a day pomogutborotsya also obese.They lower blood pressure and blood sugar.
  2. in fish from cold seas, such as salmon and tuna soderzhatsyazhirnye acid, which helps to alleviate the symptoms of depression.Poslednieissledovaniya professionals University of Pittsburgh showed that participants spetsialnyhklinicheskih studies with the highest number of fatty acids (omega-3) vorganizme had fewer symptoms of depression and a more positive vospriyatiemira.
  3. Docosahexaenoic acid (polyunsaturated fatty acid is DHA) contained in a wide variety of food products.In particular, enriched etoykislotoy eggs are considered a source of tryptophan and protein.Studies byloustanovleno that persons who eat breakfast egg, feel boleeudovletvorenno, whereby require fewer calories compared to temilyudmi breakfast which was formed with a lot of products soderzhaniemuglevodov example farinaceous products.
  4. Another relatively rich source of fatty acids - is semenalna.They still contain magnesium, vitamin B - substances that help with stress chelovekuspravlyatsya.
  5. Soy isoflavones uplifting and reguliruyutpsihicheskie function.Such food is also a source of vegetarian (or cholesterol) proteins that ponizhayutrisk cardiovascular ailments.Include in your daily diet pitaniyasoevye products, such as soy milk and derivatives him, tofu, miso, tempeh.
  6. Fruits and vegetables are known to also improve nastroenie.Upotreblyayte to eat asparagus, chickpeas, beans, lentils, squash and sweet potatoes (potatoes etosladky).Do not leave unattended leafy vegetables (bogatyemagniem), apples, bananas, peaches and artichokes.
  7. Avocado - previously you might have to give it up, takkak is a high-calorie product that contains fat.However, drugoystorony, active fruit also contains omega-3, amino acids, potassium and antioxidants.
  8. Whole grains can improve mood.Avoid purified, processed cereal (it is known that they contribute to reduction of energy).Instead niheshte whole grains.This wild rice, brown rice, barley, spelled (vidpshenitsy).Unprocessed whole grains rich in fiber, will help to improve nashenastroenie, maintaining it during the day instead of perenasyscheniyaenergiey feeling that you are having, consuming foods made with white flour or prostosahar.
  9. turkey and other birds contain many obezzhirennyhproteinov and tryptophan.This mneniesovershenno fair.However, follow the principle of moderation, eating food, which contains arachidonic acid (AA), in which food including zhivotnogoproiskhozhdeniya.Many studies show that the transition to food rastitelnogoproiskhozhdeniya can help maintain a good mood.But svoyratsion include poultry, make sure that the food you eat, the chemicals can disrupt the balance of serotonin, does not contain.
  10. Dark chocolate - a product that contains antioksidantresveratrol.Such a substance in the brain chelovekapovyshaet number of endorphin and serotonin, thus improving mood.Stoitotmetit that the recommended dose - about 30 grams per day (but not tiles).
introducing such changes in your diet, do not forget ipro exercise.Physical activity (regular) at least effektivnymimogut be in the treatment of depression, for example, than farmatsevticheskieantidepressanty or physiotherapy.

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