Compiled a rating of the best food of antidepressants.
Our mood depends not only on external circumstances and health, but also on the function of the endocrine glands: hypothalamus and pineal gland.
The hormones that are produced by them, regulate our sleep, immune system, emotional state and degree of protection of the organism in stressful situations.
Foods that enhance mood
It should be noted that the recommended products antidepressants do not contain these neurotransmitters. And serotonin and dopamine are produced only by the human body when eating foods rich in already known substances-precursors (carbohydrates, tryptophan, tyrosine, etc.) from which they are synthesized.
Fish
Fatty fish (herring, sardines, mackerel, salmon, cod, salmon) rich in omega-3 fatty acids, which regulate serotonin levels. To the products rich in fatty acids omega 3 apart from fish, include nuts, seeds, avocados, unrefined vegetable oil. Including in your diet oily fish twice a week at least 200 grams (per week), you will provide your organism with the necessary amount of omega-3.
Chicken, Turkey, lean pork and beef, eggs, low-fat dairy products
Are the leading sources of amino acids tyrosine and tryptophan, and b vitamins, necessary for the synthesis of “pleasure hormones”. In particular, the meat contains Pantothenic acid, which participates in the production of the amino acid phenylalanine that is the precursor of dopamine — a hormone that improves mood and prevent the development of depression.
Seaweed
Seaweed is rich in b vitamins, regulates the adrenal glands and, consequently, the production of the hormone adrenaline, the lack of which can cause chronic fatigue. And also is the leading source of organic iodine and other trace elements, which normalize the thyroid gland, the activity of which depends on our mood. Seaweed is better to buy not pickled, and dried, and then himself in the house to cook or grind in a coffee grinder and use as a condiment and as a substitute of salt.
Fruits, especially bananas
In bananas, in addition to tryptophan, contains vitamin B6, which, as already mentioned, is required for the synthesis of serotonin, a primary mood regulator. In addition, bananas are rich in alkaloid Harman, which is based on “drug of happiness” — mescaline, can cause a feeling of euphoria. To maintain strength it is recommended to eat 1 banana, mashed and drenched with boiling water (in the form of puree).
Bitter chocolate
Cocoa beans from which the chocolate contain phenylethylamine, which helps the body develop endorphins — substances that enhance the mood. In addition, cocoa beans contain magnesium, which can relieve stress.
Dishes from oat and buckwheat groats
Like meat, oatmeal and buckwheat is composed of the serotonin precursor — amino acid tryptophan. Yet, these products contain complex carbohydrates that are slowly being absorbed, normalizuet the level of sugar in the blood, hence, regulate the concentration of insulin. And insulin, in turn, performs the function of transportation of tryptophan to the brain, where already processed into serotonin.
Vegetables
Especially green leafy, tomatoes, chili peppers, beets, garlic, broccoli, celery and cauliflower are sources of essential substances (vitamins a, C, E, B1, B2, B9, PP, minerals: potassium, calcium, iron, sodium, phosphorus, magnesium, copper, manganese, iodine, chromium, boron) that are necessary for the formation of key neurotransmitters. In tomatoes contains lycopene which is a powerful antioxidant regulating the metabolic processes in the brain that helps to cope with depression. In addition, tomatoes contain other mood enhancers,” for example, folic acid and magnesium, iron and vitamin B6 which are important for the production of the brain regulating mood neurotransmitters such as serotonin, dopamine and norepinephrine.
In the beet contains a different active ingredient — betaine is a vitamin-like compound which influences the hormonal status of women, thereby contributing to the normalization of mood in the premenstrual and climacteric periods. Thanks to capsaicin of chili dishes get not only sharpness, but also are the healing for our moods. The fact that in response to the use of this irritating substance our brain produces endorphins — natural compounds that have a calming effect. As for garlic, it contains a large amount of chromium, which influences the regulation of the formation of serotonin — the “happy” chemicals.
Honey
Unlike the useless refined sugar, honey contains b vitamins, folic acid, iron, manganese, chromium plus about 180 biologically active compounds such as quercetin and caffeic acid, which increase the production of “hormones, mood and energy in the brain.
Menu anti-stress diet
Breakfast: 2 tsp sprouted and rinsed bean sprouts with a length of 1.5-3 mm and oat muesli with dried apricots, raisins and nuts, Cup of cocoa 2 slices toasted in the toaster rye bread, banana.
Second Breakfast: orange, 2-3 cubes of dark chocolate and a Cup of green tea, rye or oatmeal bread.
Lunch: vegetable soup, a side dish of brown rice or buckwheat, chicken or fish, salad of tomatoes and peppers with vegetable oil and chilli pepper, rye bread, green tea or mineral water.
Snack: yoghurt and chocolate biscuits, raisins, dates, nuts.
Dinner: vegetable stew (braised asparagus, peppers, kohlrabi, root and green celery, tomatoes), cheese or cheese. Juice or yogurts. Before bedtime hot milk or a Cup of cocoa with milk and honey or infusion fitopreparations-mood regulator + tablet of brewer’s yeast.
