How does food influence mood?

And on the contrary, subjects suffering from depression or prone to negative mood states, sadness, anxiety could find in food a form of consolation, but nothing beneficial. In fact, in these psychological states there is a tendency to increase the quantities and not pay attention to the quality of the food consumed.

What should we do to improve our mood?

The recommendations are generally Always tend to choose a healthy and varied diet, as well as adapted to the lifestyle. Let's be as we are emotionally. It is also important to take into account which foods can be good for the mood, especially avoiding refined foods high in fat, as well as fried foods and excess sugar, caffeine and alcoholic beverages that can favor sudden mood swings.

Nutrition and its relationship with bad mood

The first category of foods that, perhaps surprisingly, exacerbate mood swings and promote depressive and negative states after an initial moment of excitement, are the sugars. A piece of dark chocolate is actually beneficial and increases endorphins, but overindulging in packaged foods, desserts rich in refined sugar such as snacks and industrial cakes could have the opposite effect.

Glycemic peaks must also be taken into account, and sudden changes in glucose level in blood that favor bad mood and even depression. Foods in which Tyramine is present, an amine derived from the amino acid tyrosine, present in sausages and red meat, should be considered in the same way.

Even high intake of glutamate -another amino acid that acts as an exciting neurotransmitter, as well as a food additive used as a flavor enhancer present, for example, in sauces and stock cubes for cooking- can cause alteration and worsen mood.

Foods that improve mood

But just as there are foods that can make us feel worse, there are also those that, contrary to those listed so far, help counteract phases of decay and promote good humor. The most notable are:

Bananas: The content of B complex vitamins, mineral salts (especially potassium), probiotics and tryptophan help to relieve stress.
Dark chocolate: it contains prebiotics, antioxidants and tryptophan, and stimulates the release of hormones related to emotion (endorphins, phenylethylamine, serotonin) acting as a natural antidepressant. But be careful, it must be pure dark chocolate.
Lentils: contain folic acid and magnesium, and gamma-aminobutyric acid (which reduces anxiety).
Cranberries: Rich in antioxidants and vitamins.
Nuts: they contain vitamin E, folic acid, magnesium, melatonin and omega 3. They reduce emotional tension and are natural neuroprotectors.
Sweet potato: increases levels of dehydroepiandrosterone and serotonin, the feel-good hormones.
Tomatoes: vitamins, phosphorus and potassium, are accompanied by lycopene, a true antidepressant.
Spinach: vitamin C and magnesium, favor the production of serotonin and dopamine, the hormones of good humor.
The yogurt It is rich in probiotics that stimulate the production of positive hormones.

What is the monosodium glutamate?

Monosodium glutamate is a enhancer of flavor, which is added to other flavors to avoid having to use them in high doses.

The capacity flavoring glutamate is used by the food industry to enhance the flavor of stored products, meat, fish and some types of vegetables.

A few years ago a study was carried out in the United States in which a group of children were made to taste the thighs of chicken Fried treated with and without glutamate. Up to 95% of children expressed a preference for glutamate-enriched chicken. In fact, in our language there are receivers gustatory specific with a marked sensitivity towards this substance; the recent discovery of its existence indisputably demonstrates the presence of a fifth flavor, in addition to the classic quartet formed by sweet, salty, sour and bitter.

Ideal nutrition to improve our mood

Diet normocaloric and supervised by a specialist.
Moderate caffeine consumption.
diet totally alcohol free.
Minimize the amounts of foods they contain histamine, glutamine and tyramine.
That there is an adequate concentration of macronutrients.
rich in fatty acids essential omega3.
Consumption of vegetables, legumes, nuts, yogurt and extra virgin olive oil.
Diet low cholesterol and saturated fat.
Physical activity on a regular basis.

The ideal diet is always represented by Mediterranean diet, which includes the regular consumption of vegetables, nuts, extra virgin olive oil, fish, legumes and foods rich in antioxidants. Choose foods that contain good amounts of omega 3. The consumption of sweets should be limited, as well as that of packaged snacks and carbonated drinks.

Correlation between nutrition and depression

As we have seen, there is a correlation between diet and bad mood, but also depressive states. First of all, the hypocaloric diets they are an important risk factor for the appearance of depression, especially after taking anorexigenic drugs; this has negative effects on emotions and behavior.

Excessive consumption of coffee and alcohol in the diet can also have a negative impact on depression, since there is a tendency to abuse. Coffee, it should be emphasized, has a psychostimulant action and its repercussions on the nervous system (and therefore on depression) are evident.

The consumption of coffee is not prohibited, but should not exceed 2-3 cups a day, and never in the afternoon. It is considered to be harmful if it is taken after four in the afternoon, which is not true if one takes into account that the highest peak of its activity is four hours after ingesting it, then we rest worse and we it forms a vicious circle of tiredness and insomnia that ends up affecting the emotional state. In the same way, due to nervousness, excessive amounts of alcoholic beverages should not be consumed, since their disinhibiting action has negative effects on the emotional state of the depressed subject.

Postposmo

How does diet affect mood?