When we are sad or discouraged I believe that many of us may find different ways to make us feel more relaxed. Whether it’s trying new things to improve our mental state, such as therapies, new exercises. or meditation, but “Eating healthy food” Usually not the most important factor. that we will remember
However, science has discovered that “food” That we eat plays a role in our emotional knowledge as well. From the study of certain foods that “Serotonin” There are more and more in our brains.
It can happen to everyone! Check the alarm as “Depression” I don’t know
Superfood! Avocado is a fruit rich in good fats and vitamins. reduce the risk of cancer
It will help us control our emotions more stable. while having low serotonin levels, mood changes are easier.
know “serotonin”
Serotonin It is a type of biochemical that is made by the body. It has properties as both a neurotransmitter and a hormone. It is responsible for regulating feelings of pain, hunger, fullness, appetite, sleep, sexual arousal, and feelings of tranquility. Helps to suppress anger and aggression.
It also plays an important role in many functions of the body, such as digestion, appetite or loss of appetite, sleep, and many psychiatric disorders.
If the body secretes less serotonin It will affect various operating systems as follows:
- emotions and behavior : Depression, stress, anxiety, restlessness, anger, irritability, or aggressive behavior It is also the main cause of depression and other psychiatric disorders with environmental conditions and external stimuli as contributing factors. Therefore, serotonin is one of the ways to treat depression.
- provoke premenstrual symptoms : Feeling depressed, easily irritable, anxious, craving more than usual. to nausea and vomiting
- memory problems, lack of concentration : feeling anxious, weak, lacking concentration
- I can’t sleep, I don’t care.
- The clock of life has changed. : More sleepy during the day than at night
- more anxious : Our bodies have at least 14 different serotonin receptors, and 5-HT1A is the most important of them all. If this receptor is defective, it will make you more sensitive, nervous, and anxious.
7 happiness food
1.) Dark Chocolate
Dark chocolate contains three components associated with feelings of happiness: tryptophan, theobromine, and phenylethylalanine. Tryptophan is an amino acid used by the brain to produce serotonin. Theobromine is a substance that helps balance emotions. And phenylalanine is another amino acid that the body uses to produce dopamine. which acts as a regulator of satisfaction in the brain
2.) Banana
Bananas may not directly contribute to happiness. But inside bananas are rich in vitamin B6, which contributes to the production of serotonin. And a single medium banana contains up to 0.4 milligrams of vitamin B6, which is about 25% of the recommended daily intake.
3.) Coconut
Coconuts are full of medium-chain saturated fatty acids. (Medium-chain Triglycerides), which help balance mood. And another reason coconut is considered a mood food is that a 2017 animal study found that the medium-chain saturated fatty acids in coconut milk reduce anxiety. However, further research is needed to better understand the link between anxiety and coconut in humans.
4.) Coffee
A 2016 analysis of coffee drinker data found that coffee consumption was associated with a reduced risk of depression. In addition, another small study concluded that both caffeinated and decaffeinated coffees improve mood Compared to dummy coffee drinkers
5.) Avocado
Avocados are rich in choline, which our bodies use to regulate our nervous and emotional systems. A 2020 study found that the healthy fats in avocados are Contributes to reducing anxiety in women In addition, avocados also contain B vitamins. Which helps reduce stress as well.
6.) Berry
In fact, eating more fruit is associated with better mental health. An analysis of 2016 data found that eating fruits and vegetables improved the mental health of the subjects. Berries, in particular, are rich in antioxidants known as “flavonoids,” which can reduce depression.
Other research has also shown that eating blueberries is also linked to brain health. Slowing down thinking problems as we get older
7.) Fermented food
Fermented foods such as sauerkraut, kimchi, kefir, kombucha, and yogurt will not only help keep your gut healthy, but also improve your mood. Because in the fermentation process will create probiotics. which helps to maintain the balance of good microorganisms in the intestine that help the cells In the intestines, it already produces about 90% of serotonin, creating more happiness substances.
However, eating nutritious food foods high in tryptophan, such as meat, milk, eggs, soy, or foods rich in omega-3 fatty acids such as salmon, tuna, reducing sugar intake, getting regular sunlight, exercising like regularly and stress relief It is also another way to help balance serotonin in the body.
Thank you for information from: CNET and the Department of Mental Health
How to drink “coffee” to benefit Stimulates the body to be refreshed
Banana Eat the right way for both skin care and health care