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10 nutrients effective against the feeling of burnout

Dark green leafy vegetables such as spinach, chard, and magnesium are found in the content of a sufficient amount of daily magnesium contributes to your intake yesilir. Magnesium mineral, which is both involved in the production of seratonin and is necessary for the optimal functioning of the hormone oxytocin, is abundant in these vegetables. Folic acid, which is also associated with low levels of depression, is also abundant in these vegetables. 

Oily fish such as salmon and mackerel are fish rich in essential fatty acids EPA and DHA. These essential fats are associated with lower levels of depression and should be taken with nutrients from outside, as they are not synthesized in the body. Consuming these fish 1-2 times a week can reduce the risk of depression.

Bitter Recipe for hot chocolate without sugar it contains caffeine and N-acylethanolamine, which are known to improve a person's mood. Dark chocolate is a healthier option than milk chocolate, both because it contains more intense flavonoids that contribute to mood improvement and because it contains less sugar. However, since it is a food with a high sugar content, it is useful for healthy people not to consume more than 2-3 square 10-15 grams per day. People with diabetes or hypoglycemia should consult a nutritionist about the amount and type.

Studies show decency between healthy gut bacteria and lower levels of depression. In addition, a significant amount of seratonin is produced by healthy bacteria in the gut. Yogurt in this sense, What to look for when making kefir? regular consumption of such fermented products can contribute to the formation of good mood by increasing the number of beneficial bacteria in the intestine.

B vitamins contained in it improve a person's mood by supporting the production of seratonin, dopamine and some other substances involved in mood recovery. However, since a lack of folic acid is also associated with depression, pulses that are a good source of folic acid can help improve mood. 

Tryptophan, which is involved in the secretion of the hormone seratonin, known as the happiness hormone, is an amino acid that is essential and must be taken from outside. It is found in animal foods such as red meat, eggs and chicken. In this sense, consuming 1 egg in the morning and choosing protein sources such as red meat or Turkey in one of the meals can contribute to mood improvement. 

Bananas also have a high tryptophan content, which is involved in the secretion of seratonin. If you do not have diabetes or kidney disease, consuming 1 small banana a day can help you relax. 

Foods such as walnuts, almonds, cashew nuts contain healthy fats and protein. The content of these nutrients is high in tryptophan, which is involved in the secretion of seratonin. Although it is not known to what extent their amounts affect mood, it is useful to consume these intense calorie foods with a number such as 3 walnuts or 8-10 raw almonds/nuts per day.

It has been shown in studies that people who eat fiber at breakfast have higher energy and better mood. Thanks to the high fiber content of oats, it prevents blood sugar fluctuations and associated mood changes. In addition, Group B vitamins and folic acid also contribute to the formation of a good mood in a person. 

Coffee increases the effectiveness of dopamine and norepinephrine, which improve mood in a person. It is possible to see the same effect in both caffeinated and decaffeinated coffee. Phenolic compounds found in coffee are thought to improve mode. Healthy people can consume 1-2 cups of coffee a day. In order not to exceed the safe dose of caffeine, it is useful to limit other caffeine-containing drinks such as Yesil tea and black tea when coffee is consumed.

Bonus: 7 snacks you can eat unlimited

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