When a person wants to improve their mood “traditionally,” they can choose between exercising, calling a friend who enjoys their company and laughing and joking, or watching a movie or comedy series.
But according to a report published by Well & Good, what many may not know is that the contents of their refrigerator can lift their spirits as well, especially when they ensure the availability of 3 essential nutrients that enhance the mood.
In this context, Professor Austin Perlmutter said: “The state of our brains is a reflection of what we put in our bodies, and one of the most important ways we influence it is the quality of what we eat,” noting that “a diet rich in brain nutrients, of which the Mediterranean diet is a great example As such, it helps support brain and especially mental health through pathways ranging from neurotransmitters to inflammation to the gut-brain axis.”
Professor Perlmutter referred to a group of research that confirms that about 95% of serotonin (the happiness hormone) is produced in the intestines, which accumulate nerves and nerve cells, so what happens in the abdomen can affect the quality of the body. Thus the mood improves when the stomach is fed with the right elements because it also nourishes the mind.
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Professor Perlmutter recommends three main nutrients that humans need to improve their mood:
Omega-3 fats
It is reported that omega-3 fatty acids are basically the mainstay among the fatty acids. According to Professor Perlmutter, incorporating more of them into the diet can revitalize the mind amazingly.
Professor Perlmutter explained, “Omega-3 fats can be found in plant foods such as nuts and seeds, but the best omega-3s that have been studied for their relationship to mental health are DHA and especially EPA, which is found in higher concentrations in cold-water fish such as salmon and sardines. mackerel, herring, and anchovies, as well as in supplement forms.
There is also evidence that omega-3s can help reduce anxiety and may relieve symptoms of depression, although more research is needed. Omega-3 fatty acids also promote blood flow, improve skin health, and contribute to the overall health of cell membranes.
polyphenols
“Polyphenols are a large group of thousands of plant molecules,” Professor Perlmutter explained. Eating certain types of polyphenols rich in antioxidants has been linked to a lower risk of depression, while other research suggests that eating more polyphenols in general can be beneficial for your overall mental state and protect the brain against certain types of dementia.
Polyphenols are commonly found in fruits and vegetables (particularly in berries and red onions), as well as in coffee, tea, dark chocolate, and spices such as turmeric and cloves.
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probiotics
Although probiotics are relatively new to scientific research, they are a nutrient that can be incredibly beneficial for the brain.
Professor Perlmutter said: “Countless recent studies suggest that one of the most important ways we can influence our brains is through the health of our gut, including probiotics. This is partly because the gut is where the majority of the organ is located. immunity”.
Professor Perlmutter pointed out that one could try to promote a healthy connection between the gut and the brain by eating more foods that contain probiotics, or foods that feed the good bacteria in the gut.
The most important sources of probiotics are green leafy vegetables, whole grains, garlic, onions and leeks.