Foods That Give You Joy, Peace Of Mind And Motivation

Scientific studies showing the effects of diet on moods are becoming more frequent and conclusive.

One of the most recent findings is that the real effect of food on emotions is lagging. The following sequence occurs: You feel bad, you want to fix it with sweet and fatty comfort dishes, and two days later you feel worse, according to Helen Hendy of Pennsylvania State University.

This distance between cause and effect means that we usually do not blame our bad mood on what we ate two days ago. And if your diet is always unbalanced, your mood will be negative most of the time.

On the other hand, if you choose fruits and vegetables, the next day you feel better emotionally, conclude researchers from the University of Otago (New Zealand).

Eating a healthy diet reduces your chances of suffering from depression, according to a study led by Camille Lassale of the University of London, published in Molecular Psychiatry. The best results are achieved with the Mediterranean diet.

Anti-inflammatory diets, the Diet for Control of Hypertension (DASH), and the Healthy Diet as indexed by the United States Health Authorities also protect against depression.

Nutrients That Support Positive Mood

• A dozen nutrients are linked to a positive mood: iron, omega-3 fatty acids, magnesium, potassium, selenium, zinc, vitamin C, vitamin B1, vitamin B6, vitamin B12, and folic acid. The plant-based diet can provide all of them except vitamin B12, which must be obtained from a supplement.
• Plant foods that stand out for their antidepressant properties are lettuce and other leafy greens, bell peppers and cabbages, according to a study by Laura R. LaChance and Drew Ramsey, published in the World Journal of Psychiatry .
• Probiotic and prebiotic foods, which promote the good state of the intestinal microbiota and, consequently, of the digestive mucosa, prevent inflammatory processes that through the “gut-brain axis” promote emotional disturbances such as anxiety and depression. Foods that favor these problems are refined and ultra-processed sugars with hydrogenated fats and coloring and flavoring additives, explains Dr. Uma Naidoo, a professor at Harvard University.
• Foods rich in omega-3s, whole grains and vegetables, together, serve to prevent depression, according to the conclusions of MooDFOOD, a scientific project promoted by the European Union in which 14 research centers from 8 countries have participated Europeans.

Choosing specific foods can help you promote positive moods.

To be more cheerful:

• Foods that promote the synthesis of the neurotransmitter serotonin are recommended, such as foods rich in tryptophan: banana, pineapple, almond, walnut, pumpkin, pure cocoa, whole grains, asparagus, sunflower seeds, avocado, raisins, cauliflower …
• You can combine these foods in recipes such as whole grain toast with banana, oat porridge with apple wedges and raisins, or almond milk with cocoa.

To be more calm:

• You are interested in foods that synthesize GABA (gamma-aminobutyric acid), such as brown rice, azukis, mushrooms, spinach, tomatoes, buckwheat, peas, sprouts, chestnuts, sweet potatoes, broccoli …
• Recipes that combine these foods are the spinach salad with chickpeas, the brown rice with azukis, the tofu and sprouts sandwich, the minestrone soup with buckwheat.

To be more motivated:

• The foods that stimulate norepinephrine and dopamine are those rich in protein such as quinoa and legumes.
• You can prepare recipes such as bean soup, grilled seitan with broccoli, quinoa with sautéed mushrooms and vegetables.