November 13 is known as Bad Mood Day, and while it’s common to have days when we’re not at our best — and that’s okay — persistent boredom can be a sign that something is wrong.
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And we’re not just talking about the mood itself or mental health, but also about the balance of the body as a whole. Low mood can be directly linked to diet and brain function, says Laita Papeu, a registered dietitian who specializes in functional and integrative nutrition.
Laita explains that certain foods provide nutrients capable of influencing the production of health-related hormones and neurotransmitters.
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“What we put on our plate has a direct impact on the brain. A balanced diet can reduce irritability, anxiety and fatigue, contributing to lighter and happier days,” explains the Espaço Hi nutritionist.
To help achieve this balance and eliminate bad moods once and for all, Laíta lists seven foods that can be great allies.
Foods that help get rid of bad moods
1. Dark chocolate
It contains compounds that stimulate the production of serotonin and dopamine, which are neurotransmitters associated with a sense of pleasure and happiness. Among them are theobromine and phenylethylamine.
2. Oilseeds (chestnuts, walnuts, almonds)
They are rich in omega-3, magnesium and tryptophan, which are substances known to regulate brain function and reduce stress.
3. Fatty fish (salmon, sardines, tuna)
It strengthens brain cell membranes and promotes balanced release of neurotransmitters due to the presence of Omega-3.
4. Citrus fruits (oranges, lemons, tangerines)
Rich in vitamin C, a nutrient that helps reduce levels of cortisol, the stress hormone.
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Losing weight in a healthy way is not something that happens overnight. It is necessary to have good lifestyle habits, exercise, maintain a diet and persevere
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However, when combined with good practices, some foods can aid weight loss thanks to their high fiber content and/or their thermogenic and anti-inflammatory powers.
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These foods are those that are able to combat fluid retention, improve intestinal transit, speed up metabolism or burn calories.
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Avocados, although high in calories, are rich in good fats, have anti-inflammatory properties and are a food that encourages slower digestion. Therefore, it is one of the fruits that helps prolong the period of satiety of the body
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Pepper is another food that helps with weight loss. By raising our body temperature and being able to increase our heart rate, pepper makes us burn more calories
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Salmon is one of the foods that prolongs the feeling of fullness. In addition to being a great source of protein, it also contains anti-inflammatory fatty acids.
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Green apples are one of the most recommended fruits for those looking for foods that help in weight loss. In addition to containing a lower amount of sugar than other types of apples, it is also rich in pectin, which helps reduce cholesterol and improve digestive function.
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In addition to their thermic effect, eggs contain 6 grams of protein per serving. When taken in the morning, it promotes satiety for several hours during the day.
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Although it is high in calories, coconut provides a feeling of satiety, is rich in good fats and provides energy to the body more quickly than other types of fat.
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Broccoli, kale, cauliflower, Brussels sprouts, cabbage and arugula, cruciferous vegetables, are low in calories and strong sources of fiber.
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Chicken breasts are an excellent source of protein and are low in fat and calories.
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According to experts, apple cider vinegar prolongs the feeling of fullness and helps control insulin levels in the body. There are two ways to eat this food: add it to a salad or dilute it in water and eat it before meals.
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Red fruits are another great asset. They have rejuvenating properties, work to reduce inflammation and blood pressure levels, and are rich in antioxidants and delicious. Examples include strawberries, cherries, red currants and raspberries
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To see the numbers go down on the scale and ensure good health, be sure to seek professional guidance.
5. Yogurt and probiotics
Gut microbiota directly affects mood. This organ is called the second brain. “Probiotics found in natural yogurt and kefir stimulate serotonin production and help reduce anxiety and irritability.”
6. Oats
It helps in the production of serotonin and promotes a feeling of calm and well-being. It is rich in fiber and tryptophan.
7. Dark green vegetables (kale, spinach, broccoli)
They are sources of magnesium and folic acid, nutrients involved in the synthesis of serotonin and dopamine.
Laita concludes, “Incorporating these foods into your daily life is a simple and effective way to balance your mood and promote well-being. Food is a powerful tool for taking care of your mind and body.”
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