5 foods that elevate mood and help fight depression

Many after a hard day seize sweets stress, but it is harmful in large quantities. In addition, it will not help those who suffer from depression or anxiety. But scientists have discovered that some foods are beneficial to the brain and are struggling with a bad mood.

1. Whole grains

In whole grains contain a lot of tryptophan - an amino acid needed for the production of hormones serotonin and melatonin. serotonin improves mood and relaxes, and melatonin regulates sleep cycles. According to studies, a diet high in whole grains and fruits and vegetables can help reduce mood swings, reduce anxiety and depressionHigher HEI-2005 scores associated with reduced symptoms of depression in an urban population..

2. nuts

Walnuts and pecans are rich in anti-inflammatory fatty acids that facilitate the symptoms of anxietyOmega-3 Supplementation Lowers Inflammation and Anxiety in Medical Students. and depressionOmega-3 fatty acids and major depression: A primer for the mental health professional.

Biochemist and nutritionist Barry Sears (Barry Sears) advises eating almonds and walnuts, as they contain magnesium, which has a sedative effect.

No less useful and cashew nuts: in it there is iron, magnesium, vitamin B6, protein, amino acids and omega-3 fatty acids. Also contained in the cashew tryptophan required for generation and absorption of serotonin.

3. Blueberry

Due to the presence of antioxidants of blueberries struggling with anxiety and depression. In addition, it has a lot of vitamin C, which reduces the level of cortisol, which also reduces the anxiety. According to a recent study, even blueberry consumption slows genetic and biochemical stimulants reduces depression and suicidal tendencies in people with post-traumatic stress syndromeThe Anti-Inflammatory Effects of Blueberries in an Animal Model of Post-Traumatic Stress Disorder (PTSD)..

4. Milk products

Feelings of anxiety often associated with a decrease in blood sugar levels. But that does not mean you have to eat sweets. Better to choose unsweetened dairy products such as unsweetened yogurt. In it the right balance of protein and carbohydrates, which will help to bring blood sugar levels back to normal.

Walvis known psychotherapist Fran (Fran Walfish), a specialist on work with children and married couples, He recommends his patients to drink milk, eat cheese, yogurt and ice cream, to deal with anxiety. So no wonder even our grandmother advised to drink a glass of warm milk before bedtime. All dairy products contain tryptophan, which helps to calm down and relax without any medication.

5. bitter chocolate

bitter chocolate - an excellent natural antidepressantThe neuroprotective effects of cocoa flavanol and its influence on cognitive performance.. It contains the amino acid tyrosine, which later formed the neurotransmitter dopamine. And dopamine is known to be directly related to our emotional state, as it stimulates the pleasure centers in the brain.

Contained in chocolate Cocoa promotes the production of serotonin, which improves mood. In addition, dark chocolate lowers cortisol levels, which also reduces stress and depression.