10 combinations of very healthy (and very tasty) nutrients that will help you have more energy and less stress

Do you know what are the foods to be happy? The food you eat is not only for feed you or give you immediate pleasure, but also influences your mood and your stress level in the short and long term. Women, especially in adulthood, are more likely to suffer depression and anxiety, due in part to hormonal changes and often to social conditions. If we add to this our situation of confinement, the exhausted products in the supermarket, the task of entertaining and maintaining discipline in the case of children, lack of exercise and stress, the situation becomes complicated.

Marta Abardia, nutritionist and director of 'Nutritionists Barcelona' explains that some foods such as blue Fish, rich in Omega 3, green leafy vegetables and vegetables They should never be missing from your table, because they are essential for psycho-physical balance.

A varied, balanced diet without excess fats and sugars will provide you with the necessary nutrients for your well-being during confinement. And if you add a little physical activity and sleep 8 hours each night, you will feel more relaxed, happy and active.

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Click on the image to discover the foods with the most Omega 3 fatty acids.

Omega 3, for a bright and serene mind

Essential fatty acids improve cognitive development, contrasting the processes of brain degeneration. As UCLA professor of neurosurgery Fernando Gómez has written in his research, a lack of Omega 3 has been linked to Alzheimer's, depression and schizophrenia. Essential fatty acids are present in the blue Fish and in a smaller quantity in the avocado, in the walnuts, in the chia seeds and of linen.

B vitamins (6 and 12) against sadness

The B vitamins are used for red blood cell formation and for the functioning of the nervous system. In a study by the National Center for Biotechnology in the United States, a lack of vitamin B12 (present only in foods of animal origin and absent in vegetables) has been linked to depression in old women. Group B vitamins are found primarily in foods of animal origin (red meat, fish, dairy) and- in a lesser quantity and less assimilable- in cereals, legumes and nuts .

Folic acid, for good mental health

Folic acid, important in pregnancy for the correct development of the fetus, promotes mental health. Is found in spinach, lettuce, watercress, endive, in brewer's yeast, legumes, nuts, whole grains, citrus, avocado and egg yolk.

Zinc against tiredness, the flu and bad mood

Zinc is an essential mineral for the health of the entire body, strengthens the immune system and supports the function of brain neurotransmitters. He is the number one enemy of bad humor. A 2013 Biology Psichiatry study has found that a zinc deficiency leads to weak immune defenses and a greater predisposition to depression. It is mostly found in the fish, oysters, horsemeat, cereals, roasted wheat germ, dried beans, pumpkin seeds, eggs and dark chocolate.

Selenium for hormonal balance and strength

Selenium is important for the functioning of the thyroid and the central nervous system. It is a powerful antioxidant It prevents cell aging, has an anti-inflammatory function and stimulates the immune system. A lack of selenium can cause hormonal imbalances and muscle weakness. It is mostly found in the pork, eggs, shellfish (especially oysters), cashews, sunflower seeds and cereals.

Magnesium against weakness, anxiety and stress

This mineral is important for the functioning of the brain, muscles and metabolism. A lack of magnesium can cause ramps, muscle problems, low pressure, tiredness, weakness, and according to the National Center for Biotechnology Information, stress and anxiety. It is mostly found in whole grains, in green leafy vegetables, in dried fruits, in bananas, in dark chocolate, in dried beans, in red and white meat, in hake and herring.

Vitamin D to be happier

A deficiency of vitamin D, common in winter, especially in places where it rains a lot and there are few hours of sun, has been associated with increased symptoms of depression (IEPA- International Early Psychosis Association conference. Milan, October 2016). Low vitamin D levels also cause osteoporosis, muscle tissue weakness and an association with the levels of dopamine, a neuro transmitter that occurs when there is a feeling of satisfaction and pleasure. Sun exposure is important for assuming vitamin D. Among the rare food sources one of the best is the hake liver oil, you can also find it in the dairy products, in fish rich in Omega 3 (salmon, sardines, tuna, herring, mackerel), in the egg yolk and green leafy vegetables.

Iodine for an active brain and metabolism

Iodine guarantees the operation of the thyroid, a gland that secretes hormones and whose malfunction can cause depression, fatigue and metabolic disorders. Assimilation of iodine is important especially in the pregnancy to ensure the brain development of the baby. The sources of iodine are the seafood and fish, is also found in cheeses, in the iodized salt, in dried seaweed, in potatoes and in blueberries.

Iron against tiredness and irritability

Iron favors the formation of hemoglobin and the transport of oxygen in the body. A lack of iron in the diet can cause anemia, with consequent brain fatigue, irritability and body weakness. It is mostly found in the Red meat, which contains the highest amounts and of high biological level, in the fish, eggs, dried vegetables, oily seeds, roasted nuts, whole grains and vegetables. To help your body better assimilate iron from vegetables, always add a splash of lemon juice to vegetables and salads.

Amino acids against stress and depression

Intake of amino acids helps us balance the brain's neurotransmitters and reduce fear, anxiety, panic attacks, and stress. He tryptophan It is an essential amino acid necessary to produce serotonin, related to pleasure, mood and appetite control, and melatonin, useful for regulating sleep. The phenylalanine, another essential amino acid, increases memory, good humor and attention, which is why it is also used in the treatment of some types of depression. Foods rich in amino acids are the chicken, turkey, milk, dairy, eggs, fish, soy, and peanuts.

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