Whether it's to improve your mood, improve your concentration, or relieve stress, there's always the best food for every purpose. Eating the right foods provides our bodies with the nutrients they need to produce important organic compounds. An example is an amino acid used as an essential ingredient of dopamine, which controls motor skills and even emotions. The production of neurotransmitters is also affected by the availability of certain vitamins and minerals. Neurotransmitters are chemical compounds in the body that carry and send messages to various body tissues so the brain can carry out its functions properly.
Relieves Stress and Calms the Mind
Feelings of anxiety, nervousness, and fear are often associated with low GABA levels and excess cortisol. GABA, or gamma-aminobutyric acid, is a neurotransmitter that regulates anxiety, vision, and motor control. Here are healthy foods that you can consume to relieve stress and calm your mind:
1. Dark chocolate and cocoa powder have a high magnesium content which can help relax the nerves and calm the mind. Dark chocolate can be used as a snack or cocoa powder as a mixed drink.
2. Fermented foods such as yogurt and kefir contain a variety of good bacteria that are beneficial for intestinal health. Studies suggest that the effect of good gut bacteria on mental health is that it can increase feelings of happiness and reduce anxiety.
3. Nuts contain a lot of vitamin B8, which can reduce feelings of anxiety and feelings of restlessness and improve mood. Nuts also contain protein and fiber, which stabilize blood sugar levels.
Boost Energy
The following are foods that can provide additional energy for the day:
1. The efficacy of bananas as an energy-boosting food is well known, especially among sports activists. Bananas contain the amino acid tryptophan, and one of its functions is to form the basis for the formation of vitamin B6. Vitamin B6 is needed for the formation of energy.
2. Coconut water is the right choice to meet the needs of fluids in the body. Coconut water contains potassium, magnesium, and carbohydrates suitable for increasing energy.
3. Oats are a source of complex carbohydrates and contain protein and various nutrients that can improve mood. Feeling full will last longer when we consume complex carbohydrates than simple carbohydrates so that they can provide more energy.
Improve Concentration
The following are foods that can be used to increase concentration from environmental disturbances:
1. Green tea contains caffeine and the amino acid L-theanine. Thanks to this composition, green tea can help increase the levels of certain neurotransmitters, such as GABA, which can help improve concentration and focus.
2. Protein in eggs, especially the yolk, can significantly increase levels of tryptophan and tyrosine, both of which are used as raw materials for the formation of serotonin and dopamine hormones. The hormone dopamine is a chemical compound that can increase the level of focus, motivation, and productivity. Eggs also contain the nutrient choline, which generally improves brain function and memory.
3. Avocados are rich in monounsaturated fat, which reduces inflammation or the body's reaction to foreign microorganisms and differences characterized by heat, swelling, pain, and impaired organ function. The tyrosine content in avocados is also high, which is used as a raw material for the dopamine hormone.
One step to implementing a healthy lifestyle is to consume food more wisely. Each food has a different content, so you need to be aware of choosing foods with more positive effects than negative effects.
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Source:
Christina. (2021). Foods to make you feel happier. Women’s Fitness. [online]. https://womensfitness.co.uk/nutrition/foods-to-make-you-feel-happier/