A healthy diet is extremely important for both the body and the psyche. But which foods can boost mental health? We show you 9 foods that are good for your psyche.
Diet
Bananas And Apricots
Apricots and bananas contain the amino acid tryptophan, which is converted in the body to the neurotransmitter serotonin. The serotonin counteracts daytime tiredness and depressive moods. Since it is partially converted into vitamin B3, it also helps prevent sleep disorders, poor concentration, loss of appetite and irritability.
Certain Vegetables
Vegetables are generally always a good choice to positively influence and strengthen mental health. Spinach, asparagus and sweet potatoes are particularly good. The B vitamins it contains work against low moods, depression, gloom and even cravings.
Whole Grain Products
Whole grain products contain complex carbohydrates and dietary fibers that are broken down and digested by the body only slowly. As a result, the blood sugar level does not rise rapidly and sharply, but only slowly and slightly. Also, it doesn’t fall off that much. A constant blood sugar level ensures that you are more balanced and feel better.
Nuts
Walnuts, in particular, contain many mono and polyunsaturated fatty acids, as well as protein and numerous minerals and trace elements. The amino acid, which is also found in bananas and apricots, is converted back into the happiness hormone serotonin in the body, which lifts the mood.
Berries
Blueberries, raspberries or strawberries have an antioxidant effect in the body and thus protect your cells from the negative effects of everyday stress. This is how you fight inflammatory processes in the body that can have a negative effect on your intestinal flora and your mental well-being.
Hot Spices
The spices chili and ginger in particular have a positive effect on the mood. The ingredients capsaicin and gingerol can increase well-being. If the brain perceives the capsaicin, it considers the substance to be a strong pain that needs to be fought. Endorphins are released to fight the pain. These make you happy and euphoric at the same time. The gingerol in ginger also triggers pain-relieving and euphoric substances in the brain.
Fennel
With fennel tea you can counteract the typical winter blues in two ways: The warmth of the drink provides an inner feeling of well-being in the cold season. According to the Oberbergkliniken, fennel also contains a precursor to the mood-enhancing neurotransmitter serotonin. Treat yourself to a raw piece of fennel instead of a portion of chips while watching TV in the evening, or add the umbelliferae to your salads as a refreshing ingredient.
Pro and Prebiotics
If you frequently suffer from abdominal pain, a feeling of fullness, flatulence, diarrhea and/or constipation, this could indicate a disturbed intestinal flora. Probiotics, also known as lactic acid bacteria, and rebiotics, which are part of the dietary fibers, can rebuild and balance the intestinal flora if consumed regularly. A disturbed intestinal flora not only causes discomfort, but can also increase susceptibility to infections and lead to allergies or skin problems. Probiotics and prebiotics are e.g. B. in kefir, cabbage, kimchi, legumes, seeds and whole grain products
