Modern people's lives are stressful, and they will eat "junk food" in order to reward themselves for their hard work in the day, but because of negative emotions, they begin to overeat, not only eating more and more fat but also increasing the burden on the body, the gains outweigh the losses, this time we have sorted out 8 alternative diets recommended by dietitians to reduce the physical and mental burden, and bring you a good mood all day ~
8 foods to get you through the low tide of depression:
1. Avocados
Avocado is recognized as a "superfood" that can protect you, containing high-quality oils, β-carotene, lutein, zeaxanthin, α-carotene and vitamin E, which can reduce the risk of cancer, maintain eye health and even benefit the brain, and can also help sleep quality, and the nutritional value is comparable to breast milk. However, the calories are on the high side, so please be careful when eating!
2. Bananas
Bananas are rich in vitamin B6, which can promote the conversion of tryptophan into serotonin in the body, which will make people more relaxed, not only more stable mood, but also easier to fall asleep, and can also antioxidant and improve immunity. However, the dietitian reminds that it is not recommended to eat 2 hours before bedtime, because it takes time for digestion in the stomach and intestines, and if you eat before going to bed, it is easy to burden the body and affect sleep.
3. Berries
A small berry contains a lot of fiber, which helps intestinal bacteria, and is rich in anthocyanins, which can reduce the risk of depression, promote the normal functioning of the brain, promote the balance of stress, improve the regulation of neurotransmitters, and reduce inflammation and oxidative stress, such as blueberries or cranberries, all of which help relieve anxiety and depression.
4. Cross flower family
Cabbage, radish, cabbage, cauliflower, cabbage, etc. are all cruciferous plants, such as cauliflower, rich in sulforaphane can pass through the blood-brain barrier, its antioxidant and anti-inflammatory effects, can protect brain nerve function has the effect of stabilizing nerves and anti-depression, and has high dietary fiber to maintain intestinal health.
5. Turmeric
Curcumin has unique antioxidant and anti-inflammatory abilities, which can activate and secrete organic compounds in the brain, get rid of depression, and have the effects of preventing cardiovascular diseases, preventing dementia and anti-cancer. However, Nong Bian also reminded that in recent years, it has been rumored that the turmeric powder on the market is mixed with toxic dyes, and the content of heavy metal lead exceeds the standard, so when choosing turmeric powder products, you should still be careful about the brand and source to avoid the gains outweigh the losses!
6. Honey
Honey is also a good choice for anti-depression, sweetness can make the mood happy, honey contains a variety of beneficial phenolic compounds, such as apigenin, caffeic acid, ellagic acid and quercetin, these compounds are believed to help maintain nervous system health, further promote memory and mood stability, but dietitians also advise not to use honey as an elixir, excessive intake may lead to obesity or blood sugar spikes, the recommended daily intake of 1 tablespoon (about 20 grams) is enough.
7. Sweet potatoes
Sweet potato is also a readily available anti-anxiety food, appropriate carbohydrates, can help the synthesis of serotonin, together with vitamin B complex, selenium, zinc and other nutrients that help improve mood and relieve anxiety, and can also prevent a variety of diseases caused by digestive problems. If you are concerned about calories, you can pay attention to the amount of food you eat and replace it with rice moderately.
8. Kiwi
Kiwifruit is rich in magnesium and calcium, which can help regulate nerve and muscle function, rich in dietary fiber and probiotics, can maintain the balance of intestinal bacteria, so that the intestines secrete neurotransmitters related to emotions, and the vitamin C in it can effectively improve emotional disturbances, physical and mental fatigue, and bring a sense of happiness, especially for people with severe mood disorders such as depression and fatigue.