Been feeling a little blue lately? You can stave off the misery by considering adding more of certain foods to your shopping basket that may help. Various studies indicate that the following foods may fight depression, minimise stress and reduce anxiety. Take a look at the top 5 foods to eat for a happier, all-round better you.
1. Fruits & Vegetables
In a recent study of roughly 3,500 men and women published in the British Journal of Psychiatry, the people that reported consuming a diet that was rich in whole foods in the year prior were more unlikely to report feeling down than those that ate plenty of processed meats, desserts, fried foods, high-fat dairy products and refined grains. Former studies have also demonstrated that antioxidants in vegetables and fruit and omega-3 fatty acids in fish have associations with a smaller risk of depression.The B vitamin, Folate, which can be found in citrus, dark green vegetables and beans including spinach, impacts neurotransmitters which have large effects on mood. It is a possibility that the mental support given by a diet of whole-foods, is derived from a cumulative effect of these nutrients.
Consuming fatty and oily fish (salmon, rainbow trout, sardines, tuna), as well as mussels will effectively provide you with omega 3's - an integral nutrient for mood-boosting, and a nutrient that our bodies do not produce. Omega-3's change chemicals in the brain that are linked with mood - in particularly, dopamine and serotonin (While dopamine is a "reward" chemical of which the brain releases as a response to pleasing experiences, including having sex or eating, low levels of serotonin have links with suicidal tendencies, aggression and depression.)
Participants that breathed in the scent of coconut in a small pilot study at the University of Columbia witnessed their blood pressure recover far quicker following a difficult task. Researchers perceived that breathing in a pleasant scent improves alertness whilst soothing stress responsers.
Maybe this isn't so surprising to many of you, though there's science behind the idea that chocolate brings us joy. Consuming chocolate high in cocoa (dark, 1.4 ounces of it) every day for about two weeks, lessens stress hormones, such as cortisol, in individuals of whom were extremely worried, a study carried out in the Nestlé Research Center in Switzerland discovered recently. Experts understand that this could be thanks to the high quantities of antioxidants found in chocolate.
Struggling to concentrate? Ingesting caffeinated green, black or oolong tea might induce more of an alert mental state, a study in The Journal of Nutrition suggests. Academics think theanine, an amino acid that occurs naturally in these varieties of tea, might work synergistically with caffeine to heighten attentiveness and focus. To wholly reap the benefits, the results of the study recommend having 5-6 (8-ounce) cups of tea on a daily basis.