The link between diet and mental health is now more than proven. These 5 foods will help you regain your good mood.
It may seem surprising, but our intestines, which reign over an impressive colony of bacteria, have a role to play in our mood. Indeed, researchers have discovered that our digestive system, equipped with around a hundred million nerve cells responsible for our digestion, continually exchanges information with the regions of the brain which process our emotions. Our “second brain”, as science describes it, produces 95% of serotonin present in our body, this neurotransmitter which we also call “happiness hormone” and which manages our emotions. It’s no wonder, then, that our diet has a huge impact on our mood.
“Focus on your eating habits. It’s not just what you eat, but also what you don’t eat,” says registered dietitian Cristina Montoya. Although at present we do not know the perfect diet to cure depression, research over the last few decades point out these 5 foods, borrowed mainly from the Mediterranean diet, which can reduce the risk of suffering from depressive states.
- Oily fish (salmon, sardines, mackerel, herring, anchovies, oysters and cod liver oil), rich in omega-3, contribute to the reduction of cortisol levels in the blood. “If you don’t eat fish, there are plant sources of omega-3 such as walnuts, algae oil, hemp seeds, flax seeds and chia seeds,” says the dietitian.
- Poultry (chicken, turkey, duck, guinea fowl, goose, hen, pheasant, squab), which produces tryptophan, the only precursor of serotonin, which regulates sleep and controls impulses.
- Red and purplish-blue fruits and vegetables (blackberries, blueberries, currants, grapes, plums, cherries, beets, eggplants, red cabbage, red onions, beets, and purple potatoes), which are high in anthocyanins, antioxidants that protect against oxidative stress and stimulate cognitive control.
- Beans and lentils, rich in vitamin B, which play a crucial role in “influencing mood in a positive way” according to the dietitian.
- Dark chocolate containing 85% cocoa (be careful, no crunch!), composed of polyphenolics which have both antioxidant and anti-inflammatory effects: two squares of dark chocolate per day lower the level of cortisol (the hormone stress) after two weeks of consumption.
You will have understood it well. While there is no magic bullet, a healthy diet can greatly improve your mood. Conversely, Isabelle Graf, nutrition expert at the Berne University of Applied Sciences, strongly advises against consuming processed or fried foods, cold meats, caffeine, sugar and alcohol in the event of severe depression or when suffering from depression. A word to the wise!