Stimulating one’s good mood is essential to enjoy every moment, in a positive and optimistic state of mind. Discover the 10 perfect nutrients to regulate your temperament.
1. The Chromium
Veal liver, mushrooms, green beans, wheat germ, Brewer’s yeast, broccoli, potatoes and whole-grain cereals contain chromium. The latter is a trace element that stimulates good mood and stabilizes emotions by acting on the regulators of the brain. A study by researchers at Duke University showed that consumption of chromium picolinate could have positive effects on people with a typical depression.
Consider consuming more milk, yogurt, cheese, kale and green cabbage, but also dried thyme, as they contain large amounts of calcium. Combined with vitamin D for better absorption, calcium can stimulate good mood.
Calcium is also needed to build strong bones, for healthy blood vessels, and to reduce the risk of Type 2 diabetes.
Oysters, clams, sesame seeds, some quality red meats, white beans and lentils are all iron-rich foods. Their consumption helps prevent iron deficiency anemia and combat fatigue and apathy. Promoting the consumption of iron-rich foods stimulates good mood and drives away depression that can be closely linked to iron deficiency.
4. The Folic Acid
According to a study by the University of York published in the Journal of Epidemiology and Community Health, a deficiency of folate (vitamin B9) could be one of the causes of depression. To combat depression, choose foods rich in this nutrient, such as spinach, avocado and asparagus.
It is important to know that the brain consists of about 5% omega-3. Fatty acids therefore play an important role in optimizing brain function, relieving depression and regulating temperament.
Omega – 3s are able to promote the production of serotonin, a hormone involved in mood regulation. These fatty acids are also able to slow down the formation of cortisol, the “stress hormone”. To stimulate good mood, consider consuming chia seeds, spinach and fatty fish; good sources of omega-3.
This nutrient with a relaxing effect is necessary, because it allows to regulate emotions, stimulate a good mood, and also helps to produce serotonin. Here are some foods rich in magnesium: nuts, almonds, bananas, spinach, dark chocolate, pumpkin seeds.
7. Vitamin B6
Chickpeas, chicken white and salmon are rich in vitamin B6. It helps the body regulate emotions and brain functions by stimulating hormones that have an impact on mood, such as dopamine and serotonin.
By the way, vitamin B6 is often prescribed to women who suffer from mood disorders due to premenstrual syndrome (PMS).
8. Vitamin B12
Vitamin B12 is present in clams, shrimp, tuna, salmon, crab, trout, sardines… this vitamin fights against depression, because it helps the body to synthesize the nutrients necessary for certain functions of the brain.
Vitamin B12 prevents nervous system disorders and mood disorders, it is also essential for cell growth and helps stimulate memory.
Zinc deficiency can trigger depression-related behavioral disorders. According to a study published in the European Journal of Clinical Nutrition, zinc-based treatment could stimulate good mood.
Promote these foods rich in zinc to keep a positive spirit: oysters, lentils, white beans, eggs, cheeses, oat flakes…
10. Vitamin D
This vitamin is produced naturally by the body during exposure to the sun. It helps to fight depression, especially during the winter. There are few studies on this vitamin and its connection with good mood, but it seems that vitamin D protects neurons that synthesize serotonin and dopamine. You can opt for cod liver oil supplements, promote the consumption of sardines, whole dairy products, eggs… and most importantly, expose yourself to the sun (with sunscreen) at least 15 minutes a day.