Cocoa, the raw material of dark chocolate, regulates blood flow in the brain, causing an increase in mood and concentration. So we feel more alive and energetic. But it is worth being careful about chocolate. This effect is observed only in dark chocolate. Although cereal or energy bars and snacks seem to increase our instant mode due to their added sugar content, they have the opposite effect. 2 times a week you can accompany your tea and coffee with 2-3 small squares of dark chocolate or use it to sweeten your fit desserts.
Insufficient calcium consumption leads to anxiety, depression, irritability, impaired memory, and slower thinking. Yogurt, which has a high calcium content compared to other dairy products, and kefir, which is very useful for our intestinal flora, stimulate the release of neurotransmitters that make our brain feel good. In your decoctions, you can sweeten 1 bowl of yogurt with 5-6 strawberries, mix kefiri with fruits and add 1 tablespoon of chia seeds, consume yogurt with plenty of spices next to your vegetable dishes, or a large 1 cup of buttermilk.
Bananas, which have high potassium and vitamin B content, support the production of serotonin. In this way, we feel better, raise our mood. A small local banana can be consumed by sprinkling a lot of cinnamon or raw cocoa on it during your decoctions, and you can add it as fruit in your morning oat breakfast.
Fish with Omega 3 fat in abundance has been associated with feelings of comfort and happiness. Some research has shown that people who eat fish are not only happy, but also have a more naive, pleasant personality and look positively at life. You can consume fish such as salmon, sea bass, Bream, anchovies, bluefish, Haddock, acorn and sardines grilled or baked at least 2 times a week, or choose tuna with olive oil to be practical.
Oilseeds such as nuts and walnuts, which support serotonin production with tryptophan amino acid, make you happy. It is also effective in cardiovascular health, strengthening immunity and maintaining health with beneficial fat content. It can be used for intermediate meals, over salads, inside fit dessert recipes, or on breakfast decks, so that it is 1 handful per day.
Asparagus, which is slowly starting to take its place at our dinner table, is a great folic acid it is a source and quite low in calories. By consuming 1 serving of asparagus per day, we can meet almost all of our folic acid needs. It also relieves edema, prevents bloating in the body, protects the health of the nervous system and prevents fatigue of the mind. You can bake asparagus with fish, sauté it, cook it, add it to your salads or place it in your soups.
Turkey, which has lower calories, fat and cholesterol compared to meat and chicken, is one of the best foods that gives happiness. Found in high amounts in turkey meat tryptophan it stimulates the release of serotonin and melatonin, making you feel happy and supporting quality sleep. You can saute the turkey 1-2 times a week, bake it in the oven, combine it with vegetables, add it on top of pasta or salad.
NOTE: In October, laughing, hugging, sleeping, relaxing, regular sports, spending quality time with loved ones, meditation, yoga, breathing exercises, performing spiritual rituals and having a hobby help us feel good and happy.
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