Feeling depressed and irritable before going to bed, and feeling better after eating sweets? Nutritionist: Try these 5 happy foods

Thinking about many things and feeling irritable before going to bed is a problem that many people will encounter. When you are in a bad mood or depressed, you will not be motivated to do anything, and your diet will also be affected. Therefore, many people will ask nutritionists, "What can I eat to feel better?" In addition to chocolate, mille-feuille and other exquisite foods that make people feel guilty and can bring you short-term happiness, nutritionist Cai Yixuan recommends 5 major happy foods to help you maintain a good mood!

Don't rely on high-fat and high-sugar foods to improve your mood

If you want to boost your spirits, many people's reflexive action is to open the drawer, devour a whole bar of chocolate, and then go to the cake shop downstairs to choose the sweetest and most extravagant raw chocolate cake to heal their body and mind. Although eating sweets can cause blood sugar to rise rapidly, filling the brain with energy instantly and giving you a brief burst of happiness and vitality, when these refined sugars are quickly digested and absorbed, blood sugar will also drop. Soon you will want to order another piece of blueberry tart or a cup of bubble milk tea. You will unknowingly consume too much calories, fat, and sugar, which will not only make you more afraid to stand on the scale, but will also cause a burden on your cardiovascular health. What's worse is that your mood swings will become more intense and you will not be happy.

Nutritionist Cai Yixuan said that if you want to improve your mood, relying on sweets to fight depression is not as effective as you think. Why not try these 5 happy foods recommended by nutritionists!

5 Happy Foods

Happy Food 1: Saury

If you want to be in a good mood, you can't go wrong with some cheap and delicious saury! Saury is rich in omega-3 fatty acids, which are important for the composition of brain cell membranes. If it is lacking, it will affect nerve conduction and cause peripheral nervous system diseases, making it naturally difficult to improve your mood. And adequate omega-3 fatty acids can also help improve symptoms of severe depression and postpartum depression.

Not only that, salmon is also a good source of vitamin D. In addition to maintaining bone health, vitamin D is also related to the concentration of serotonin in the body. It can help stabilize emotions, calm the nerves, improve concentration and make you more energetic.

If you want to have a good mood, you might as well drink 2 cups of 240ml fresh milk every morning and evening to take care of your bones and have a good mood at the same time.

Happy Food 2: Milk

Not only can you drink some milk when you have trouble sleeping, but a glass of milk can also be helpful when you are in a bad mood. Milk is a good source of calcium and magnesium, both of which are involved in nerve conduction. Once lacking, it is easy to cause emotional instability, muscle tension, mental anxiety and other symptoms that make you feel even more unhappy.

In addition, milk is rich in tryptophan, which is an indispensable nutrient for the synthesis of serotonin. If the concentration of serotonin in the brain is high enough, it can reduce the dilemma of having random thoughts all day long, wanting to sleep but being trapped by worries, and turning around non-stop.

Therefore, if you want to have a good mood, you might as well drink 2 cups of 240ml fresh milk every morning and evening to take care of your bones and have a good mood at the same time.

Happy Food 3: Miso

A healthy intestine means a happy person. To maintain a healthy gastrointestinal tract, probiotics are essential. Miso soup, which is cooked in every household, is a good source of probiotics! If there are sufficient beneficial bacteria in the intestines, the bacterial profile will be balanced, which will help reduce physical and psychological stress and improve mood.

Happy Food 4: Kiwi

When physical and psychological pressure is high, the body will consume a lot of vitamin C. At this time, if you supplement more vitamin C, it will help relieve stress and stabilize emotions.

Kiwi fruit is high in vitamin C, and one and a half kiwi fruits exceed the daily requirement. Studies have also shown that if adults who do not usually eat fruit were given two kiwi fruits a day for six weeks, their levels of negative emotions such as fatigue, depression, and anger were reduced by 30%.

If you're feeling down lately, eat less sugar and eat kiwi fruit instead!

Happy Food 5: Brown Rice

When you are depressed or sad, you always wish your body could produce more happy hormone - serotonin. At this time, you need a bowl of brown rice, which provides the raw materials for making serotonin. Brown rice is rich in vitamin B6, which can assist tryptophan in forming serotonin.

In addition, brown rice can provide the selenium needed by the body. Studies have shown that supplementing with adequate selenium can help relieve depression symptoms, and brown rice happens to be a great natural food source!