It is difficult to stay happy and positive all the time, mainly because of the day to day challenges encountered on personal and work front. The argue is always to be content and to gather with all the potential strength we try to overcome those tough hurdles of life and misfortune. To an extent, the foods what we eat can trigger positive mood. A natural source and nutrient food dues spur good mood.
Listing out foods that promote an amazing feeling of bringing in good vibes.
Calcium is the most widespread mineral in the body and supports to maintain healthy blood vessels and strong bones. Calcium nutrient ward away diabetes lowers risk of type 2 diabetes and also controls the uneasiness of mood swings of PMS related depression. Women are at higher risk of suffering from calcium deficiency compared to men and its essential to monitor to ingest a required dose of calcium.
Some of the good sources of calcium:
304 mg of low-fat milk, 1 cup of frozen kale and 3/4th cup of low-fat yoghurt.
Chromium is known as the trace mineral found in the human body, it manages the role in metabolism and preventing the onset of diabetes. Chromium increases the level neurotransmitters serotonin, melatonin and norepinephrine in the brain. It's the neurotransmitters that elevate the mood.
Folate is known as folic acid or B9. It is a vital nutrient that is needed for a good mood. It supports creating new cells in the body and helps in the regulation of serotonin.
Good source of folate:
1/2 cup avocado, 4 spears asparagus, 1/2 cup brussels sprouts, and 1/2 cup spinach
Iron is one of the basic survival. It aids in transporting oxygen and supports in building muscle strength. It creates a positive feel, content and experiences optimum mental well brain. Just like calcium, Iron deficiency stirs women to a higher rate than men, especially women who have got their puberty.
Iron food includes 1/3 cup of turkey, 1 cup of lentils, 1 cup of soybeans, 11 mg of fortified oatmeal to name a few.
Omega 3 essential fatty acid plays a major role in contributing to optimum brain health and up to 18 per cent of brain weight is operated by Omega 3. Hence, lack of omega 3 nutrient results in depression and reduce memory capacity, fatigue and mood swings.
Magnesium is a vital mineral for the body and less amount of Magnesium increases the likelihood of stress and causes mental confusion, irritability and fatigue to some extent.
Good sources of magnesium:
1/2 cup edamame, 63 mg of peanuts, 74 mg of cup cashews, 78 mg of cup spinach and 79 mg of cup almonds.
Vitamin B6 is vital for healthy mental health. It aids in the production of neurotransmitters, ensures to indulgence enough amount of vitamin B6. Deficiency of Vitamin B6 increases the risk of confusion, depression and weakened the immune system.
Food sources of vitamin B6:
1 piece boneless and skinless chicken breast, 0.5 mg of 3/4 cup fortified breakfast cereals. 1 cup canned chickpeas and 1 3oz filled salmon to name a few.
Vitamin D is great for the immune system when consumed with calcium, it contributes to optimising bone health. Vitamin D fights depression for both men and women. Apparently, vitamin D goes insufficient when the person is not exposed to sunlight or do not consume the needed amount of foods wrapped with vitamin D.
Food sources of vitamin D include 1 large egg with yolk, 1.3 cup swordfish, and 1 cup of chanterelle mushrooms.
Vitamin B12 supports the formation of nerves and red blood cells. If ingested in sufficient amounts of vitamin B12, it leads to symptoms of depression, there is an increase in the risk of suffering from short term fatigue, paranoia and reduced mental capacity.
Food sources of vitamin B12:
3.omcg of mozzarella cheese, 1 small canned tuna and 4.4 mcg Swiss cheese to name a few.
Zinc plays another important role in promoting a healthy immune system and gut health as well. Insufficient ingests of zinc results to loss of appetite, depression, hair loss, anaemia and weakened immune system. Improving the consumption of zinc reduces symptoms of depression.
Food sources of Zinc:
1.2 mg Swiss cheese, 3.5 mg pork loin, 7.67 mg dry roasted cashews, and 9.5mg roasted pumpkin seeds
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