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food and its nutrients can have a huge impact on our mood. If you down a bit ', easy to use this manual to enhance the mood of food in the round and reap the benefits:
Before Kale - Steam a few leaves of cabbage as a child for a portion of calcium balance mood. A serving of vegetables (four tablespoons) provides 24 percent of the recommended daily allowance (RDA) and with vitamin C and other antioxidants, including lutein packed.
According to Rice pudding - Essentialfor healthy nerve function, a good calcium helps maintain a balanced attitude and limitations of the symptoms of premenstrual syndrome (PMS).
Third Peppers - The natural capsaicin gives chiles their fire, and activates the brain to release neurotransmitters such as endorphins welfare notes. Cilli can also sleep better, daytime vigilance. You need to eat, 15g (this is a fresh green chili or red pepper) per day.
Fourth Brazil nuts or shrimp - are rich in selenium mood management, includingFish, sunflower seeds, nuts, meat, eggs and cereals while. Study links low selenium intake with higher risk of depression and mood bad mood. Women need daily 60mcg - take a handful of Brazil nuts or 70 g of boiled shrimp.
Fifth nuts - walnuts, flaxseed and pumpkin seed are best for omega-3 fatty acids and monounsaturated fatty acids, vital to the health and reporting of brain neuron cells. Nuts and seeds also pack neurotransmitter Devices selenium, magnesium, folate, iron and zinc.Top recording with a spoon or a small handful as a snack or sprinkle oatmeal, yogurt, rice dishes or salad.
Sixth Porridge - It 's good for the Zen-like calm in the morning with his blood-sugar-low glycogenic index stabilization. As the constant increase in the levels of blood sugar, is likely to be the more stable atmosphere.
Seventh tuna - contains vitamin D, which helps facilitate seasonal affective disorder (SAD), a severe form of winter depression.
8th honey - fructosemain sugar in honey, helps the body break down alcohol more quickly and reduce the impact of alcohol-induced hangover low blood sugar caused. Two tablespoons of honey, rich in fructose is recommended on a piece of toast or in your porridge.
Ninth Asparagus - Like a good starter or light lunch, contains folic acid. Low blood levels of folate are associated with depressive disorders, it is necessary for normal nerve function and make serotonin and dopamine. It 'also essential for healthy red blood cellsCells prevent this debilitating mood and anemia.
10th Brown rice - as well as other healthy whole grains, brown rice, not only increases Friendly G tuning vitamins, including B6, to your diet - their special contribution is the neurotransmitter gamma-aminobutyric acid (GABA), which a calming effect on the nervous system. Brown rice also contains the amino acid glutamic acid that the body uses to make GABA with the help of vitamin B6. Enjoy its nutty flavor in salads, stir-fries side effectBowl.
Of 11 deer - Increasing iron intake with roast venison. A typical 120g serving provides 44 percent of the RDA and a small 3g fat, much more protein and maintenance of the nervous system B-vitamins. One in four of us are at risk of iron deficiency, a cause of irritability, poor concentration and fatigue. meat eaters can not find iron fortified cereals, dried fruits, nuts, green leafy vegetables and dried figs.
Protein-tyrosine is a building block for your attentionNeurotransmitters dopamine and adrenaline, either.
12 ° soup - Whether homemade or brought fresh from your local store, antioxidant-packed soup is low GI to keep your appetite and blood sugar under control and wants to fight for carbohydrates, with the winter blues are ideal.
13 Chocolate - It 's the popular mood better than food. This gives intense pleasure comes from stimulation of opioid neurotransmitters. Choose dark shock of a dose of seriousbuild antioxidants and 15 percent of the recommended daily dose of copper, dopamine helps.
14th Mackerel - Studies link low intake of fish and long-chain omega-3 with a higher risk of depression, including postnatal. These omega-3 can flow to optimize the communication of brain cells and blood, and reduce inflammation of the brain buffering against evil spirits.
While fatty fish such as mackerel, salmon, trout, sardines, herring and fresh tuna are the richest sources, shrimp, crabs andHummer their package too.
15th Algae - indulge in some sushi rolls and enjoy a service Nori - the wrap sheets of seaweed. marine algae are rich in iodine and selenium that work together to keep your thyroid hormones, metabolism and mood in top form.
16th Bananas - This fruit provides 11 percent of the RDA of magnesium and 14 per cent of the recommended daily dose of vitamin B6, which converts tyrosine to dopamine and norepinephrine. You also give energizing carbohydrates.All this happiness virtually fat-free for only 95 calories.
17th peanut butter - Food is a comfort break with the magnesium necessary for normal brain function.
18th watercress puree - It 's warming, filling and rich in vitamin C and folic acid is essential for the development of neurotransmitters that regulate mood. This wonderful mash also packs of healthy carbohydrates, preferred fuel of the brain. To serve four, with two bags x 85 g of watercress, 675g potatoes, black pepper,and a bit 'of milk fat. Add a tablespoon of capers makes it the ideal partner for fish.
19th Eggs - Feeling drunk and forgetful of us can easily trigger a bad mood. Eggs are a great source of chlorine, a building block of brain tissue and the neurotransmitter acetylcholine, which is important for memory and general mental action. One egg provides a quarter of the recommended daily intake, and even your daily requirement of vitamin B12, folic acid, with the work.
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