Different food choices have different mental implications every day. Foods that make you feel better in your lifestyle.
Foods that make you feel good to include dark chocolate, purple berries, bananas, coffee, animal omega-3 fatty acids, and turmeric (curcumin).
Depressing foods are sugar, wheat (gluten), and processed foods.
Whole food-based diets, including fermented foods, regulate the intestinal flora, and have a positive effect on emotions and mental health.
How food affects your mood
Foods that are good for your mental health, you can’t overstate it. It’s like having two brains, one on the head and one on the belly. Both are differentiated from the same tissue at the time of the foetation.
These organs are connected by the vagus nerve (the 10th cranial nerve, which runs from the brain to the abdomen). The vagus nerve is well known to be the first pathway used by enterobacteria to transmit information to the brain.
Keeping your intestines healthy is also an important part of your mental state.
Genetically modified foods can significantly change the intestinal flora. As a result, pathogens are activated, and bacteria essential for physical and mental health are killed.
Glyphosate. The most used herbicide in the world. Five million tons are used worldwide annually. It causes a lack of nutrients in foods (especially minerals, which are important for brain function and mood control) and is systemically toxic.
Ingestion of sugar promotes chemical reactions that lead to chronic inflammation. In the long run, inflammation interferes with the immune system’s functioning and has a major impact on the brain.
Ingredients for artificial foods, artificial sweeteners (especially aspartame) reduce brain function. It is well known that depression and panic attacks can be a side effect of aspartame.
Overall, for this reason, maintaining good gut health is also important mentally. Now let’s talk about how to keep your gut healthy. However, individual food choices have different mental implications daily.
7 Foods That Make You Feel Better
The following foods are said to have a mood-boosting effect.
- Dark Chocolate — Those who say they feel happy when they’re biting chocolate, it’s no coincidence.
There is a chemical substance called anandamide. A neurotransmitter made by the brain that temporarily blocks pain and depressed feelings. It is a derivative of the Sanskrit word “happiness.” The good idea about chocolate is that it not only produces this substance but also contains uplifting chemicals that prolong the effects of anandamide. Chocolate is even said to be a new anxiolytic.
- Protein — Good sources of protein include organic eggs, Gouda cheese, and almonds, which help stabilize blood sugar levels and improve vitality and mood.
- Bananas — Bananas are a hedonic substance that contains natural uplifting dopamine. It is also rich in vitamins B and vitamin B6, which affects healing the nervous system, and magnesium, which is another nutrient that raises the mood.
- Coffee — Coffee affects a variety of neurotransmitters involved in controlling emotions. Drinking coffee in the morning may give you a feeling of happiness. Research has also shown that coffee stimulates the brain, releases brain-derived neurotrophic factor (BDNF), activates brain stem cells, creates new nerve units, and helps improve brain health. Interestingly, studies also suggest that low levels of BDNF are prone to depression and that the formation of nerve units has antidepressant effects.
- Turmeric (Curcumin) —Curcumin is the yellow component of turmeric. It is considered the source of various medicinal properties of turmeric. Among the different medicinal properties, curcumin has a strong neuroprotective effect, may improve mood, and may be useful for depression.
- Purple Berries — Anthocyanins are the deep-coloring pigments of blueberries and blackberries. These antioxidants help the brain produce dopamine (which affects coordination, memory, and mood).
- Animal Omega-3 Fatty Acids — EPA and DHA in supplements such as salmon and krill oil have important emotional health roles. A study published in Brain Behavior and Immunity found that 20% of medical students who took omega-3 fatty acids had reduced anxiety. Older studies, on the other hand, found that omega-3 fatty acids were as effective as antidepressants, prevented signs of depression, and had no side effects.
Three Depressing Foods
Food can make you feel better, but it can also make you depressed. Here are three foods that have a depressing effect.
- Sugar — Sugar fluctuates blood sugar levels and fluctuates mood. It has a greater impact on the depressing effect.
Ingestion of sugar promotes chemical reactions that lead to chronic inflammation. In the long run, inflammation interferes with the immune system’s functioning and increases the likelihood of developing depression.
- Gluten — Gluten is a protein found in wheat, rye, barley, etc. that can have a negative effect on mood and brain health. Many studies have shown that grain has a depressing effect and can lead to more serious mental illnesses such as depression and schizophrenia. Some mechanisms help explain the mysterious relationship between wheat and mental illness. Wheat inhibits the production of serotonin.
Neurotransmitters like serotonin are present not only in the brain but also in the intestines. Serotonin, which controls mood and is also involved in depression and aggression, is most abundant in the intestines, not in the brain.
- Processed Foods — There is no end to the list of ingredients for processed foods that can be depressing. In addition to sugar and gluten, trans fatty acids, synthetic colorants, and other artificial ingredients have been linked to frustration and depression.
Eat good quality probiotics. I don’t agree with taking more supplements (nutrients should come from foods), but for those who don’t have a habit of eating fermented foods, live bacteria supplements are recommended.