Anguish from sweets, euphoria after bananas. How food affects mood and what foods to add to the menu

How food is related to emotions

The feeling of satisfaction that occurs after eating has a simple explanation. When you eat, your body releases the neurotransmitter dopamine, also known as the pleasure hormone. Moreover, its level after breakfast, lunch or dinner can increase twice – at the beginning of the meal and when the food enters the stomach.

While eating can lift your mood on its own, there are foods that can enhance the effect. No, sweets and cakes are not included. On the contrary, from the use of sweets, the mood can only get worse, because sugar is considered a depressant. In addition, it can be addictive: studies in mice and humans have shown that sugar affects the brain in much the same way as psychoactive substances.

Probiotic foods can have a beneficial effect on mood and mental health. They improve the intestinal microflora, and it is this organ that can be called responsible for happiness. Most of the serotonin is produced by the gut, not the brain.

More “sponsors” of good mood include tofu, eggs, meat and other products with tryptophan and phenylalanine . These are amino acids that speed up the production of serotonin and dopamine , which can help to cope with depression.

A lot of phenylalanine is found in turkey meat. It’s also hearty, so azu or steaks will quickly help you recover after a hard day.

If you don’t feel like cooking for a long time, try Grandos sausages from Indylight . They have an interesting texture and a pronounced taste – all because pieces of turkey thigh fillet are added to the minced meat. If you like softer sausages – take Turkey Dairy . In addition to turkey meat and milk, they also contain butter with aromatic spices.

Choose sausages

What foods should be added to the diet

Fruits and vegetables

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They, according to Australian scientists, can help a person become a little happier. This is because such products contain phenylalanine . WHO recommends eating at least 400 grams of fruits and vegetables per day. To fit this amount into your diet, you can add a serving of salad to each of your main meals, and snack on apples or carrots in between.

Starchy foods like potatoes or corn can also improve your mood, but you need to know when to stop with them. These vegetables should take up no more than a quarter of the total portion of breakfast, lunch or dinner. Otherwise, there is a risk of quickly gaining weight and facing health problems because of this. Remember that white rice is also considered starchy, so you should not mix with it, for example, canned corn.

Whole grain products

These include barley, bulgur, millet, oats, as well as pasta, crackers and baked goods that contain 51% or more cereals or wholemeal flour. During one meal, whole grains should take up a quarter of the plate.

Such food is an excellent source of slow carbohydrates. They help maintain stable blood sugar levels and can have a beneficial effect on mood.

fermented foods

These are snacks and drinks that are prepared using fermentation. During fermentation, lactobacilli and bifidobacteria appear in the products – the intestines need them to produce serotonin.

Fermented foods include kimchi and other fermented vegetables, kefir, yogurt, cottage cheese, bread kvass, and kombucha, a drink made from kombucha. Remember that there are significantly fewer probiotics in industrial products than in home-made products. In addition, the number of beneficial bacteria in food can decrease due to improper storage conditions. For example, sauerkraut should not be kept warm, and kvass should not be left in the sun, otherwise it will turn sour.

Precise recommendations on how often to eat fermented food and in what quantities are difficult to give – it all depends on the individual characteristics of the digestive system. Introduce foods with probiotics into your diet little by little and monitor your well-being. And do not forget about common sense: it is unlikely that the stomach will like a diet exclusively of sauerkraut or cottage cheese.

Eggs, meat and poultry

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Not only turkey will cheer you up, but also other types of meat, as well as eggs. They contain tryptophan , which increases serotonin levels . It also stimulates the production of melatonin, the sleep hormone. So people with insomnia should also pay attention to these products. Tryptophan is absorbed faster when you add high-carbohydrate foods to your meal, such as pairing meat with a side dish of rice, potatoes, or pasta.

In addition to tryptophan, meat and eggs supply the body with protein. It is needed to maintain healthy bones, muscles, and skin, and its use has also been associated with an increase in dopamine levels. The physiological need for protein is from 75 to 114 grams in men and 60-90 grams in women per day. To close it, you can eat about 300 grams of chicken breast per day or combine animal sources of protein with plant sources.

Make sure your food is varied. So, it is better not to lean on pork and beef – reduce the consumption of red meat to 70 grams. Its excess in the diet can increase the risk of cardiovascular disease. Add poultry to the menu – some experts consider such meat good for the heart.

Not only mood, but also well-being in general depends on food. Therefore, when compiling the menu, choose products with an honest composition from reliable manufacturers.

In the assortment of ” Indilight ” there are proposals for every taste. If you don’t want to spend half an evening in the kitchen, there are cutlets for you. If you like to cook gourmet dishes – take breast medallions . For a long time you have not pleased yourself with scrambled eggs and bacon, because you count calories – Indylight has a solution for this case too.

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