10 nutrients that can help improve your mood

Eating certain foods is extremely important for the proper production of the mechanism of neurotransmitters that affect mood. Make sure that your mood no danger and you definitely get a sufficient number of the following nutrients.

1. tryptophan

Tryptophan - a vital amino acid that is part of the proteins of all known living organisms. This amino acid is responsible for the processes related to the nervous system work, sleep, mood and relaxation. It is also a source of serotonin - the hormone of joy. If it is lacking in the body, the chances of developing depression.

Symptoms of deficiency: insomnia, irritability, anxiety, decreased performance, deterioration of the teeth, overeating or dramatic weight loss. The required daily dosage - 1 Year

Which products contain: yogurt, milk, eggs, cheese, chocolate, dates, oats, red meat, poultry, fish, almonds, chickpeas, pumpkin seeds, sunflower seeds, buckwheat, bananas and peanuts.

2. Magnesium

Magnesium - one of the most common element in nature, which is a mandatory component of bone and tooth enamel. In addition, magnesium is involved in the following processes: protein synthesis, glucose metabolism, amino acids and fats, the transfer of genetic information or nerve signals. A magnesium deficiency in the body can cause permanent mood swings, irritability, and even bipolar disorder.

Symptoms of deficiency:constant tiredness, Fatigue, tearfulness, anxiety, convulsions, frequent muscle and headaches. The daily requirement for magnesium - 400-500 mg.

Which products contain: spinach, almonds, dark chocolate, pumpkin seeds, beets, yogurt, avocados, cashews, bananas, black beans, oatmeal, salmon, potatoes and peanuts.

3. Omega-3

Omega-3 - a class of essential fatty acids for the body of man, which we can only get from food. Omega-3 are responsible for the normal functioning of the nervous and endocrine systems. They are also involved in maintaining the tone of blood vessels and regulate blood sugar concentration.

Symptoms of deficiency: brittle nails, dry skin, dandruff; constant thirst, increased pressure, depressed mood, mood surges and anxiety. The daily need for omega-3 - from 1 to 2.5 grams per day, if there are no health problems.

Which products contain: fish (salmon, sardine, halibut, tuna) oil (olive, linseed, corn, sunflower, rapeseed, soybean), nuts (walnuts, pecans, almonds, macadamia nuts), tofu, gourd, avocado, spinach.

4. Zinc

Zinc - a useful trace element necessary for normal functioning of all cells of the body. It plays an important role in the synthesis of proteins responsible for maintaining the integrity of the tooth and bone tissue, as well as for the normal functioning of the immune system.

Symptoms of deficiency:acne, White spots on the nails, thin and brittle hair, decreased concentration, memory loss, fatigue and irritability, poor appetite. The daily requirement is 10-15 mg zinc.

Which products contain: oysters, crab, beef, veal, pork, lamb, cashews, almonds, pumpkin seeds, sunflower seeds, lentils and chickpeas.

5. Chromium

Chrome - useful trace element that affects the fat and carbohydrate metabolism of the organism. It also regulates the blood cholesterol levels, normalizes blood pressure and helps to eliminate toxins from the body.

Symptoms of deficiency: immunity habits, overweight, fatigue, increase in blood sugar levels. The daily requirement of chromium of 0.2-0.25 mg.

Which products contain: broccoli, beef, pork, liver, mussels, oysters, Brazil nuts, tomatoes, radishes, grapes, egg yolk, cheese, hazelnuts.

6. Iron

Iron - one of the essential trace element for humans. It is part of the blood, is involved in protein metabolism, helps to maintain the immune system and affect the thyroid gland.

Symptoms of deficiency: dry skin, weakness, fatigue, brittle nails, shortness of breath, sensitivity to cold, Disorders and eating disorders. The daily requirement for iron is 10 mg for men, 18 mg for women.

Which products contain: liver, beef, fish, oysters, mussels, cheese, eggs, cashews, almonds, lentils, beans, spinach, dark chocolate, beets, horseradish, apples, cauliflower and cabbage, rose hips, avocados, figs, peaches, pear, raisins.

7. Calcium

Calcium - a useful macro element, which is responsible for the condition of hair and nails, bone health, and human teeth. In addition, it regulates blood pressure and is responsible for normal blood clotting.

Symptoms of deficiency: decreased bone strength, poor dental health, spasms and seizures, irritability, deterioration of the skin, nails and hair. The daily requirement of calcium is 0.8 g

Which products contain: yogurt, cottage cheese, milk, sardines, salmon, spinach, cabbage, broccoli, oranges, almonds, poppy seeds, sesame seeds, bread and bran.

8. vitamin D

Vitamin D we can obtain both from the food, and when exposed to direct sunlight. This vitamin is responsible for the growth and development of cells in the body, for the regulation of blood glucose levels and normal operation of nerves and muscles.

Symptoms of deficiency: lack of appetite, sleep disturbances, Weight loss, sudden loss of vision, fragility and brittleness of bones, fatigue. Daily norm - 0.01 mg.

Which products contain: mushrooms, cod liver oil, tuna, sardines, liver, eggs, butter, cream, egg yolk, parsley.

9. Folic acid (vitamin B9)

Folic acid participates in the formation of blood cells. it is also necessary for the formation of protein molecules and maintain the immune system. Most in need of folic acid of women during pregnancy, as it helps prevent premature birth and facilitates post-natal depression.

Symptoms of deficiency: deterioration of the skin, insomnia, anxiety and fatigue, digestive disturbances. The daily requirement of folic acid 1.5 mg.

Which products contain: liver, chickpeas, lentils, avocados, beets, broccoli, spinach, asparagus, Brussels sprouts, oranges, almonds, sunflower seeds, green onions, peas, mushrooms and potatoes.

10. Pyridoxine (vitamin B6)

Vitamin B6 is involved in metabolism, ensures normal functioning of the nervous system, protecting the body from various diseases, and reduces cholesterol in blood.

Symptoms of deficiency: insomnia, poor concentration, nausea, poor appetite, tremors in the hands, acne. The daily requirement for vitamin B6 - 1.5-2.0 mg.

Which products contain: yeast, meat, liver, kidney, fish, eggs, legumes, potatoes, bread from wheat flour, bananas, shrimp, spinach, carrots, sunflower seeds, brown rice, wheat bran, cauliflower, garlic, asparagus.

Eat right, so that nothing is threatening your mood.