November 13th is known as a bad mood day. It’s normal to have days when you’re not at your best, and that’s okay, but constant boredom can be a sign that something is wrong.
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And we’re not just talking about the mood itself and mental health, but also about the balance of the body as a whole. Laita Babio, a nutritionist specializing in functional and integrative nutrition, comments that a bad mood can be directly related to diet and brain function.
Raita explains that certain foods contain nutrients that influence the production of hormones and neurotransmitters associated with well-being.
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“What we put on our plates has a direct effect on our brains. A balanced diet reduces irritability, anxiety and fatigue, contributing to a lighter and happier day,” explains Espaço Hi’s nutritionist.
To achieve this balance and get rid of bad moods once and for all, Raita lists seven foods that can be powerful allies.
Foods that help prevent bad moods
1. Dark chocolate
It contains compounds that stimulate the production of serotonin and dopamine, neurotransmitters associated with feelings of joy and well-being. Among them are theobromine and phenylethylamine.
2. Oilseeds (chestnuts, walnuts, almonds)
It’s rich in omega-3s, magnesium, and tryptophan, substances known to regulate brain function and reduce stress.
3. Fatty fish (salmon, sardines, tuna)
The presence of omega-3 strengthens brain cell membranes and promotes a balanced release of neurotransmitters.
4. Citrus fruits (oranges, lemons, tangerines)
It’s rich in vitamin C, a nutrient that helps lower levels of the stress hormone cortisol.
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Losing weight in a healthy way doesn’t happen overnight. It is necessary to maintain and continue correct lifestyle habits, exercise, and eating habits.
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However, certain foods can help with weight loss due to their high fiber content and thermogenic and anti-inflammatory powers when combined with the right habits.
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These foods are those that can prevent fluid retention, improve intestinal transit, accelerate metabolism, and burn calories.
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Despite their high calorie content, avocados are rich in healthy fats, have anti-inflammatory properties, and promote slow digestion. Therefore, it is a fruit that helps keep the body feeling full for a long time
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Pepper is another food that helps in weight loss. Bell peppers can raise your body temperature and increase your heart rate, so you burn more calories.
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Salmon is one of the foods that keep you feeling full for longer. In addition to being a good source of protein, it also contains fatty acids that have anti-inflammatory properties.
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Green apples are one of the most recommended fruits for people who are looking for foods that help them lose weight. In addition to being lower in sugar than other types of apples, they are also rich in pectin, which reduces cholesterol and improves digestive function.
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In addition to having a thermogenic effect, eggs contain 6 grams of protein per serving. When taken in the morning, it will keep you feeling full for several hours throughout the day.
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Despite being high in calories, coconut makes you feel full and is rich in good fats, which provide energy to your body faster than other types of fats.
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Cruciferous vegetables such as broccoli, kale, cauliflower, Brussels sprouts, cabbage, and arugula are low in calories and a strong source of fiber.
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Chicken breast is a good source of protein and is low in fat and calories.
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According to experts, apple cider vinegar helps you feel full longer and helps control insulin levels in your body. There are two ways to take it: add it to salads, or dilute it in water and take it before meals.
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Red fruits are also a great asset. It has rejuvenating properties, helps reduce inflammation and blood pressure levels, is rich in antioxidants and is delicious. Examples are strawberries, cherries, red currants, and blueberries.
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To make sure your numbers are decreasing and ensure your health, be sure to seek professional guidance.
5. Yogurt and probiotics
Your gut flora directly affects your mood. This organ is also called the second brain. “Probiotics found in natural yogurt and kefir stimulate serotonin production, which reduces anxiety and irritability.”
6. Oats
It helps produce serotonin, promoting a sense of calm and well-being. It is rich in dietary fiber and tryptophan.
7. Dark green vegetables (kale, spinach, broccoli)
They are a source of magnesium and folate, nutrients involved in the synthesis of serotonin and dopamine.
Raita concludes, “Incorporating these foods into your daily life is an easy and effective way to balance your mood and promote a sense of well-being. Food is a powerful tool in caring for your mind and body.”
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