6 Foods That Can Affect The Mood

YOGYAKARTA Many things can affect our mood, including work, weather, family, social relations, and food. According to dietist at Ohio Health, Maddie Bidwell, food nutrition not only supports physical health but also mental health. Here's a list of foods that affect the mood.

Protein food makes us feel full longer. Protein can help stabilize blood sugar fluctuations and increase the release of dopamine and norepinephrine. These two hormones work to increase energy, and of course mood.

In a day, we need at least 4-6 ounces of protein two or three times a day. High protein foods, including eggs, fish, beef, poultry or chicken as well as turkey, tofu, tempeh, lentil, and nuts.

Consumption of high-fiber foods helps improve the digestive system. As well as increasing the production of serotonin by slowing sugar absorption which contributes to blood chemical stability. In a day, adult women need about 25 grams of fiber and men as much as 38 grams. This amount of fiber can be obtained from avocados, green leafy vegetables, mushrooms, broccoli, cauliflower, berries, coconuts, and asparagus.

Vitamin D may be one of the most famous vitamins affecting mood. The reason is, launching OhioHealth, Sunday, March 2, the low vitamin D is associated with depression and anxiety disorders. Therefore, it is very important to get enough vitamin D intake. This can be obtained from obtaining exposure to the morning sun for 30 minutes, consumption of rainbow tiut fish, eggs, salmon fish, milk, mushrooms, and yogurt.

Folates are an important part of DNA formation and cell division. Lack of folate can increase levels of homosicine, which is more common in depressive patients. Lack of folate rarely occurs because it can be obtained easily when eating well. To get maximum folate intake, in addition to being able to consume supplements, you can also consume raw spinach, cooked lentil, and bananas.

Vitamin B12 is like a folate, which can help DNA form and maintain the health of the body's cells. Lack of vitamin B12, is not common for those who consume animal protein foods. But for those who undergo a diet or vegan diet, it can be obtained from soy milk or unfated yogurt.

Prawan masih memperlahari bagaimana omega-3 memengaruhkan kesehatan kita tetapi beberapa penelitian menunjukkan bahwa omega-3 dapat mengurangi risiko penyakit kronic, penyakit cardiac, cancer, dan peningkatan kesehatan omega-3 utama, antara lain ALA, EPA, dan DHA. Asam alpha-linolenat (ALA) adalah asum cafat esensial yang berarti tubuh tidak dapat memproduksinya sendiri sehingga harus berasal dari makanan atau supplement makanan. Badan Anda dapat mengubah ALA menjadi EPA atau DHA, tetapi hanya dalam jumlah yang sangat kecil, jadi sebaiknya Anda juga mendapatkannya dari makan.

Food sources containing omega-3, other athanra seafood, especially fatty fish that live in cold water. Such as salmon, meckerel, tuna, herring, and sardines. Can also get from plant-based foods, such as nuts, seeds, such as hemp seeds, chia seeds, and walnuts.

In addition to consuming the list of foods above, to maintain a mood as well as physical health, it is important to limit the consumption of foods from simple sugars. Such as candy, pluses, white bread, and soda.