9 foods that help fight stress and improve mood

In addition to vitamins and minerals, daily meals can contain good substances, or better, substances that stimulate good mood. “A series of nutrients can alter the production of neurotransmitters by containing substances that transmit nerve impulses in the brain, such as serotonin, dopamine, noradrenaline and acetylcholine. They all contribute to improving mood and increasing well-being”, says nutritionist Fernanda Maniero.

Bad mood foods

There are also ingredients that can produce the opposite effect, negatively interfering with mood. “These are foods with a high glycemic index, such as sweets and fatty foods. That’s because, at first, they cause a sudden increase in dopamine, which is invariably followed by an equally sharp drop, so as to remain fluctuating throughout the day”, explains nutritionist Maristela Bassi Strufaldi.

Still according to the professional, when consuming foods rich in sugar and fat, the individual may feel fine at first. But then, with the fall of dopamine, the feeling of sadness, boredom and irritation is increased.

Foods for a Good Mood

Below, nutritionists list the foods that help brighten your day:

1. Chestnuts, walnuts and almonds

Oilseeds rich in selenium, an important antioxidant, can help fight stress. Practical and easy option to take to the gym or office and eat in between snacks.

two. Oat

Oat flour, oat bran and oat flakes contain high doses of tryptophan. In addition to the amino acid that helps the body to release serotonin, they also have good levels of selenium, which helps to produce energy. Nutritionist Fernanda Maniero’s tip is to include them in everyday life, consuming them with milk, yogurt, with oats sprinkled on fruit or as an ingredient for cakes.

3. Orange and citrus fruits in general

Rich in vitamin C, prevent tiredness and fight stress. They also strengthen the immune system.

4. Banana

It contains two substances that influence mood: carbohydrates, which stimulate the production of serotonin, and vitamin B6, which guarantees more energy. A great snack for those who do physical activity, also for the benefit of potassium.

5. Chocolate

It contains tyrosine – a substance that stimulates the production of serotonin – and important minerals such as copper, manganese and magnesium. They increase the production of endorphin and dopamine, neurotransmitters responsible for relaxation. The healthiest chocolate that has this effect is the one with 70% or more cocoa content.

6. Milk

Dairy products, in general, contain tryptophan, a precursor of serotonin, and produce a relaxing and well-being effect. “So, don’t run out of milk for breakfast, include low-fat cheese and yogurt in your eating habits”, recommends Fernanda.

7. Eggs

The egg has, in its composition, the B vitamins, thiamin and niacin, important for the memory process. You can include the boiled egg in refreshing salads, for example.

8. Spinach and other dark green vegetables

Rich in magnesium, they combat mood swings and stimulate the production of serotonin, calming the central nervous system.

9. Fishes and sea food

These foods contain great sources of minerals important for brain activity, such as selenium. They also help fight fatigue and anxiety. In addition, they are rich in zinc, an essential mineral for a good mood.