The food for a good mood: trout from broccoli, all foods anti-anxiety

There are no medicines, yet they are anti-depressants, anti-oxidants, soothing: ten natural elements in degree, according to the research, fight depression. Here's what their secrets and natural products such as food are 'kept' in higher dose !

Broccoli

Nothing tablets or drops medicines, the secret to recapture the mood is around the corner, in the grocery store near you. To give you some good advice, a glimmer of light in these days of rain and cold weather where there never would get up out of bed, is an article in the Washington Post. Nothing earth-shattering, but easy to apply: a bit 'of spinach, a slice of turkey, a glass of milk and you're done. In summary: foods rich in vitamins, minerals and fatty gasification not only good for your health, but medical studies have shown that make it happier and reduce the symptoms of depression and anxiety.

The researchers, writes the Washington Post, have studied the relationship between food and the brain, identifying 10 items that can combat depression and bad mood: are calcium, chromium, folic acid, iron, magnesium, omega 3, vitamins B6, B12, D and zinc. But where to go to find these "doses" in good spirits and especially because certain foods and minerals have an effect on depression?

Going to order, chromium helps to metabolize food and plays an important role in increasing the levels of serotonin and melatonin to help regulate emotions and mood, and is therefore seen as effective in
antidepressant treatment. The recommended daily dose is 25 mcg for women and 35 for men. You can find in broccoli, grapes, in muffins of corn, potatoes and turkey breast.

Trout recipe

Then there's the football. According to experts, lower doses of calcium have a role in premenstrual syndrome, the effects of which also improve by taking doses of vitamin D. Where is football? In foods such as milk, yogurt, cottage cheese.

The folic acid, or vitamin B9, helps the body to create new cells and helps regulate serotonin. Low levels of folic acid can cause fatigue as well as lower levels of serotonin. Folic acid and vitamin B12 are often used directly against the depression in addition to the fact that enhance the effects of antidepressants. The recommended daily intake is 400 mg for adults. It is found in spinach, asparagus, brussels sprouts and avocado.

Iron carries oxygen, in fact, low levels cause fatigue and depression. It is located between the other in soybeans, lentils, beef and turkey. Magnesium, on the other hand, if latita can cause irritability, fatigue, mental confusion and susceptibility to stress. Its presence, on the contrary, improves brain function and also the quality of sleep seen that plays an important role in the development of serotonin that contributes to the sense of happiness and helps to regulate the emotions. It is found in almonds, peanuts and spinach.

The omega 3 fatty acids are the lack of which causes fatigue, mood swings, poor memory and depression. Studies show a correlation established between the consumption of fish with high levels of omega-3 and decreased fatigue. The American Association for the heart invites you to eat trout and salmon a couple of times a week. For those who did not like the fish, is also found in broccoli and spinach.

Mozzarella

Vitamin B6 helps in the production of neurotransmitters and its lack can create confusion and depression. The recommended dose is 1.3 mg per day. It is found in tuna (1/3 cup is equal to 0.9 mg) in salmon in chicken breast.

Vitamin B12 is essential, it helps among other things, the creation of the nerves, while low levels can have a weight disorders such as difficulty thinking, paranoia and depression. Vitamin B-12 is found in eggs, meat, in fish such as salmon and trout, the mozzarella, so vegetarians or vegans are at greater risk.

Vitamin D, in turn, helps regulate among other things, the growth of cells; low levels are in association with depressive symptoms. Often low levels are linked to lifestyles very 'home' or related indoors and not exposed to the sun. The intake of this vitamin is especially important during the winter when the light of the sun, producing natural vitamin. It is found on salmon, swordfish, milk.

Zinc, finally, is decisive for the mood seen that lower levels can lead, by the psychological point of view, in depressive states. The daily dose is 11 mg for men and 8 for women. As well as in oysters and shellfish, writes the Washington Post, is found in grains, pork, Swiss cheese.

Salmon