If eating well is essential to maintain our physical abilities, good nutrition also plays a very important role in our mental health, especially our emotional health. But when a passing blues blow, which foods are to be preferred? Here are some dietary leads to overcome your moments of depression, and even to fight against more serious pathologies such as depression. You will see, by adopting a suitable diet, finish the morale to the lowest!
Eat varied not to depress
The first reflex to adopt when the depression has been felt for a few days, is to focus on a healthy and balanced diet. Rushing on sweets and greasy foods is certainly nice in the moment, but in the long run, this option is not to be considered since it will not bring all the elements promoting emotional health. To combat a period of depression, be sure to eat a large amount of fruits and vegetables and ensure an equal supply of protein, carbohydrates and good lipids. Now let's get to the heart of the matter, what are the good foods for morale?
Focus on Omega-3s and their anti-depressive power
Changes in mood can sometimes be explained by a lack of lipids in the body, although no study confirms it yet. What is certain, however, is that the intake of DHA and EPA, two forms of fat in the omega-3 family play an important role in the proper functioning of cognitive faculties but also in emotional stability. Therefore, a sufficient intake of omega-3 is necessary. But where to find it? First, you will find this essential fatty acid in oily fish such as salmon, sardines, mackerel, herring or tuna, but also in rapeseed oil.
A magnesium cure, what do you think?
Many studies confirm, magnesium is a trace element that plays a vital role in neuromuscular function. In addition, it has been shown that a lack of magnesium is responsible for mood swings, anxiety and even irritability. So be sure to add enough magnesium to your diet to limit the damage.
Where to find magnesium? Most of the time, you will find a considerable amount in legumes such as lentils or beans, but also in some shellfish, not to mention oilseeds, which are a considerable source of magnesium (nuts, cashews, hazelnuts, almonds, etc.). You can also consume magnesium in ampoules sold in pharmacies, but first think of finding it in the diet.
Vitamins that fight blues
There are mood regulating substances like dopamine and norepinephrine which, to be produced, require a vitamin intake like vitamin C and vitamin B9. Indeed, these two vitamins participate in the production of these "neuroregulators" and can help to get out of a state of depression or depression.
For vitamin C, do not hesitate to stock up on fruits and vegetables, including oranges, strawberries and kiwis that contain large quantities. Cabbages, broccoli, spinach, fennel and peppers can bring you the necessary amount of vitamin B9. And that's not all ! Vitamin A and Vitamin B6 also contribute to a significant improvement in mood. You will understand, a diet rich in vitamins is important against depression.
Carbohydrates to cheer
It is well known, during a drop in morale, sweets are at first glance our most reliable allies. Of course, sweets are fun, but did you know that there is a scientific reason for the significant improvement in mood after eating? And yes, carbohydrate consumption increases the production of serotonin, the hormone of pleasure and well-being. The most effective sweet product is unsurprisingly chocolate! It concentrates not only carbohydrates, but also theobromine, a psycho-stimulant that is good for morale. So do not prohibit a few squares especially during a blues, provided you know how to consume it in moderation.