10 nutrients that can help improve your mood

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Our mood directly depends on what we eat. Deficiencies in certain nutrients can well lead to depression and depression. Life hacker tells what you need to eat in order to always stay in good shape.

Eating certain foods is essential for the proper production of neurotransmitters that affect mood. Make sure your mood is safe and you are getting enough of the nutrients listed below.

1. Tryptophan

Tryptophan is a vital amino acid that is part of the proteins of all known living organisms. This amino acid is responsible for the processes associated with the functioning of the nervous system, sleep, mood and rest. It is also a source of serotonin, the hormone of joy. If it is lacking in the body, then the likelihood of depression is high.

Deficiency symptoms: insomnia, irritability, anxiety, decreased performance, deterioration of the teeth, overeating or drastic weight loss. The required daily dosage is 1 g.

What products contain: yogurt, milk, eggs, cottage cheese, chocolate, dates, oats, red meat, poultry, fish, almonds, chickpeas, pumpkin seeds, sunflower seeds, buckwheat, bananas and peanuts.

2. Magnesium

Magnesium is one of the most abundant elements in nature, which is an essential component of bones and tooth enamel. In addition, magnesium is involved in the following processes: protein synthesis, metabolism of glucose, amino acids and fats, transmission of genetic information and nerve signals. A magnesium deficiency in the body can cause persistent mood swings, irritability, and even bipolar disorder.

Deficiency symptoms: constant fatigue, rapid fatigability, tearfulness, anxiety, cramps, frequent muscle and headaches. The daily requirement for magnesium is 400-500 mg.

What products contain: spinach, almonds, dark chocolate, pumpkin seeds, beets, yogurt, avocado, cashews, bananas, black beans, oatmeal, salmon, potatoes, and peanuts.

3. Omega-3 fatty acids

Omega-3 is a class of fatty acids essential for the human body that we can get only from food. Omega-3 fatty acids are responsible for the normal functioning of the nervous and endocrine systems. They also take part in maintaining the tone of the blood vessels and regulate the concentration of sugar in the blood.

Deficiency symptoms: brittle nails, dry skin, dandruff; constant thirst, high blood pressure, depression, mood swings and anxiety. The daily requirement for omega-3 is from 1 to 2.5 grams per day, if there are no health problems.

What products contain: fish (salmon, sardines, halibut, tuna), oil (olive, flaxseed, corn, sunflower, rapeseed, soy), nuts (walnuts, pecans, almonds and macadamia), tofu, pumpkin, avocado, spinach.

4. Zinc

Zinc is a useful trace element necessary for the normal functioning of any cell in the body. It plays an important role in the synthesis of proteins, is responsible for maintaining the integrity of teeth and bone tissue, and for the normal functioning of the immune system.

Deficiency symptoms: acne, white spots on the nails, thin and brittle hair, decreased concentration, memory impairment, fatigue and irritability, poor appetite. The daily requirement for zinc is 10-15 mg.

What products contain: oysters, crab, beef, veal, pork, lamb, cashews, almonds, pumpkin seeds, sunflower seeds, lentils, and chickpeas.

5. Chrome

Chromium is a useful trace element that affects the body's fat and carbohydrate metabolism. It also regulates blood cholesterol levels, normalizes blood pressure and helps to eliminate toxins from the body.

Deficiency symptoms: immunity to alcohol, overweight, increased fatigue, increased blood sugar. The daily requirement for chromium is 0.2-0.25 mg.

What products contain: broccoli, beef, pork, liver, mussels, oysters, brazil nuts, tomatoes, radishes, grapes, egg yolk, cheese, hazelnuts.

6. Iron

Iron is one of the most essential trace elements for humans. It is part of the blood, takes part in protein metabolism, helps maintain immunity and affects the functioning of the thyroid gland.

Deficiency symptoms: dry skin, weakness, fatigue, brittle nails, shortness of breath, sensitivity to cold, digestive disorders and disorders. The daily iron requirement is 10 mg for men and 18 mg for women.

What products contain: liver, beef, fish, oysters, mussels, cottage cheese, eggs, cashews, almonds, lentils, beans, spinach, dark chocolate, beets, horseradish, apples, cauliflower and white cabbage, rose hips, avocados, dates, peaches, pears, raisins …

7. Calcium

Calcium is a useful macronutrient that is responsible for the condition of hair and nails, the health of human bones and teeth. In addition, it regulates blood pressure and is responsible for normal blood clotting.

Deficiency symptoms: decreased bone strength, poor dental health, spasms and cramps, increased irritability, deterioration of the skin, nails and hair. The daily requirement for calcium is 0.8 g.

What products contain: yogurt, cottage cheese, milk, sardines, salmon, spinach, cabbage, broccoli, oranges, almonds, poppy seeds, sesame seeds, bran bread.

8. Vitamin D

We can get vitamin D both from food and when exposed to direct sunlight. This vitamin is responsible for the growth and development of body cells, for the regulation of blood glucose levels, and for the normal functioning of nerves and muscles.

Deficiency symptoms: lack of appetite, sleep disturbances, weight loss, a sharp deterioration in vision, fragility and fragility of bones, increased fatigue. The daily norm is 0.01 mg.

What products contain: mushrooms, fish oil, tuna, sardines, liver, caviar, butter, cream, egg yolk, parsley.

9. Folic acid (vitamin B9)

Folic acid is involved in the formation of blood cells. It is also necessary for the formation of protein molecules and the maintenance of the immune system. Most women need folic acid during pregnancy, as it helps prevent premature birth and relieves postpartum depression.

Deficiency symptoms: deterioration of the skin, insomnia, increased anxiety and fatigue, digestive disorders. The daily requirement for folic acid is 1.5 mg.

What products contain: liver, chickpeas, lentils, avocado, beets, broccoli, spinach, asparagus, Brussels sprouts, oranges, almonds, sunflower seeds, green onions, peas, mushrooms, potatoes.

10. Pyridoxine (vitamin B6)

Vitamin B6 takes part in the metabolism, ensures the normal functioning of the nervous system, protects the body from various diseases and lowers the level of cholesterol in the blood.

Deficiency symptoms: insomnia, decreased concentration, nausea, poor appetite, trembling hands, acne. The daily requirement for vitamin B6 is 1, 5-2, 0 mg.

What products contain: yeast, meat, liver, kidneys, fish, eggs, legumes, potatoes, wholemeal bread, bananas, shrimp, spinach, carrots, sunflower seeds, brown rice, wheat bran, cauliflower, garlic, asparagus.

Eat properly so that nothing threatens your mood.