Stimulating your good mood is essential to enjoy every moment, in a positive and optimistic state of mind. Discover the 10 nutrients perfect to regulate your temperament!
- The chrome
Veal liver, mushrooms, green beans, wheat germ, brewer’s yeast, broccoli, potatoes and whole grain cereals contain chromium. The latter is a trace element that stimulates the good mood and stabilizes the emotions by acting on the regulators of the brain. A study conducted by researchers at Duke University showed that chromium picolinate consumption can have positive effects on people with atypical depression.
Remember to consume more milk, yogurt, cheese, kale and green cabbage, but also dried thyme because they contain significant amounts of calcium. Associated with vitamin D for better absorption, calcium can stimulate good mood.
Calcium is also needed to build strong bones, for healthy blood vessels, and to reduce the risk of type 2 diabetes.
- The iron
Oysters, clams, sesame seeds, some quality red meats, white beans and lentils are some of the iron-rich foods. Their consumption helps prevent iron deficiency anemia and fight fatigue and apathy. Promoting the consumption of iron-rich foods stimulates good mood and removes depression that may be closely linked to iron deficiency.
- The folate
According to a York University study published in the Journal of Epidemiology and Community Health, a deficiency of folate (vitamin B9) could be one of the causes of depression. To fight depression, choose foods rich in this nutrient, such as spinach, avocado and asparagus.
It is important to know that the brain is made up of about 5% omega-3. Fatty acids play an important role in optimizing brain function, relieving depression and regulating temperament.
Omega-3s are able to promote the production of serotonin, a hormone involved in the regulation of mood. These fatty acids are also able to slow down the formation of cortisol, the “stress hormone”. To stimulate good mood, consider eating chia seeds, spinach and oily fish; good sources of omega-3.
This relaxing nutrient is necessary because it helps regulate emotions, stimulate good mood and also helps to produce serotonin. Here are some foods rich in magnesium: nuts, almonds, bananas, spinach, dark chocolate, pumpkin seeds …
- Vitamin B6
Chickpeas, chicken breasts and salmon are rich in vitamin B6. It helps the body regulate the emotions and functions of the brain by stimulating hormones that affect mood, such as dopamine and serotonin.
Moreover, vitamin B6 is often prescribed to women who suffer from mood disorders due to premenstrual syndrome (PMS).
- Vitamin B12
Vitamin B12 is present in clams, shrimps, tuna, salmon, crab, trout, sardines … This vitamin fights against depression because it helps the body to synthesize the nutrients necessary for certain functions of the brain.
Vitamin B12 prevents nervous system disorders and mood disorders, is also essential for cell growth and helps boost memory.
Zinc deficiency can trigger behavioral disorders related to depression. According to a study published in the European Journal of Clinical Nutrition, a zinc-based treatment could stimulate good mood.
Promote these foods rich in zinc to keep a positive spirit: oysters, lentils, white beans, eggs, cheese, oatmeal …
- Vitamin D
This vitamin is naturally produced by the body during sun exposure. It helps fight against depression, especially during the winter. Studies are limited on this vitamin and its relationship with good mood, but it seems that vitamin D protects the neurons that synthesize serotonin and dopamine. You can opt for supplements of cod liver oil, promote the consumption of sardines, whole dairy products, eggs … And above all, expose yourself to the sun (with sunscreen) at least 15 minutes a day!