Are you eating right to adjust your mood? Nutritionists recommend 3 kinds of fruits and drinks to keep you in a good mood without getting fat

When in a bad mood, many people choose to adjust their mood through diet. Here are some common questions and answers to help you understand how to improve your mood through diet.

Why do sweet foods make us feel better?

• The sugar in sweet foods quickly raises blood sugar levels, prompting the brain to release dopamine and serotonin, chemicals that make people feel happy and satisfied.

• Sugar also increases endorphins, chemicals that induce feelings of pleasure.

• Good moods are usually short-lived, lasting from just a few minutes to a few hours, because blood sugar levels can quickly drop, causing mood swings.

Counter-effect:

- Blood sugar fluctuations: Rapidly rising blood sugar can drop quickly, causing tiredness, irritability, and low mood.

- Weight gain: Excessive intake of sweets can lead to excess calories and weight gain.

- Dental health: A diet high in sugar increases the risk of tooth decay and gum disease.

Why does high-fat, high-salt junk food make us feel better?

• High-fat and high-salt foods usually have strong tastes and high calories, which can activate the brain's reward system, release dopamine, and bring pleasure.

• The high calorie and satisfying feeling of these foods can quickly boost your mood.

Counter-effect:

- Weight gain: High calorie intake can easily lead to weight gain and obesity

- Cardiovascular health: A diet high in fat and salt increases the risk of heart disease, high blood pressure and stroke

- Gastrointestinal discomfort: Excessive fat can cause indigestion and bloating

Examples:

A 40-year-old male engineer, due to work pressure, often relied on junk food such as potato chips and hamburgers to relieve his mood. As a result, he gained weight and began to show symptoms of high blood pressure.

Nutritionists recommend 3 kinds of fruits and drinks to keep you in a good mood without getting fat

What fruits can help improve your mood?

Fruit contains a variety of vitamins and minerals that help boost mood and reduce stress, and provide a healthy source of energy.

Recommended fruits:

Bananas: Rich in vitamin B6, they help increase serotonin levels in the brain and improve mood.

Blueberries: Rich in antioxidants, they help reduce stress and boost mood.

Citrus: Rich in vitamin C, which helps reduce levels of the stress hormone cortisol.

Don’t drink when you are in a bad mood. What can you drink to make you feel better?

Drinking beverages that provide essential nutrients and calming effects to improve mood, without the negative effects of alcohol.

Recommended drinks:

Herbal teas: Such as chamomile tea and peppermint tea, which have a calming and relaxing effect.

Freshly squeezed juices: Such as orange juice and pomegranate juice, which are rich in vitamin C and antioxidants, can help boost your mood.

Warm milk: Rich in calcium and magnesium, it can help relax muscles and improve sleep quality, thereby improving mood.

How to increase appetite when you are in a bad mood and have poor appetite?

The following methods can reduce gastrointestinal burden, improve appetite, and provide essential nutrients to support good health.

If you are in a bad mood, you should eat less food with high cholesterol, high blood sugar and high blood sugar.

suggestion:

Eat small meals frequently: Divide your meals into several small meals to reduce stomach pressure.

Color, aroma and taste: Choose food with bright colors and attractive aroma to increase appetite.

Light and easy to digest: Choose light, easily digestible foods, such as clear soup, stews, steamed fish, etc.

Drink appetizers: such as lemonade and ginger tea, which help stimulate the appetite.

Which nutrients are related to a good mood?

Key nutrients:

- B vitamins: especially vitamins B6 and B12, which help increase serotonin and dopamine levels.

- Omega-3 fatty acids: help improve brain function and mood, commonly found in fish oil and flaxseed oil.

- Magnesium: Helps relax muscles and reduce anxiety and is commonly found in green leafy vegetables, nuts and seeds.

Could deficiencies in these nutrients cause problems?

- Vitamin B deficiency: may cause fatigue, depression and mood swings.

- Omega-3 fatty acid deficiency: may lead to decreased cognitive function and depressive symptoms.

- Magnesium deficiency: May cause anxiety, muscle cramps and sleep problems.

Recommended food:

- Vitamin B group: whole grains, meat, fish, eggs, dairy products.

- Omega-3 fatty acids: salmon, mackerel, flax seeds, chia seeds, walnuts.

- Magnesium: spinach, almonds, pumpkin seeds, dark chocolate.

suggestion:

• Prioritize getting these nutrients from food to ensure a balanced diet and optimal absorption.

• If you have difficulty getting enough nutrients through food, you can consider using health supplements, but you should consult a professional nutritionist or doctor for advice.

By making the right dietary choices, we can effectively improve our mood and overall health. I hope these tips are helpful to you, let’s get more happiness and health from our diet together!