To date, you may have read many articles, listened to experts and even dieted
about what kind of metabolic changes the foods you consume make in your body. But did you know that these foods
affect your mental state more than your physical structure?
Studies show that there is an important interaction between the foods consumed and mood
. The foods you eat can affect and control your psychology. Therefore, by paying attention to your diet
, you will be more energetic and even more pleasant. possible.
If you want to be peaceful during the day and be surrounded by positive thoughts, carbohydrates, if you want quality
sleep and increase in mental activities, protein, if you want to have a more energetic structure
, vitamins and your learning ability. If you want it to increase, you should be careful to consume fats
.
Of course, it is very valuable to get enough and stable nutrients for the body. For this reason
, first of all, an expert should determine the measure of calories and other macronutrients
that you need during the day.
Find peace with carbohydrates
Carbohydrates help you feel calm and peaceful by accelerating blood flow. Studies have shown that subjects exposed to a diet low in carbohydrates for 2
weeks have an increased risk of post-diet depression
. Not that; Instead of easy
carbohydrates such as white bread, pasta, sugary foods, complex
carbohydrates such as whole grain breads, fresh fruits, cereals should be preferred.
Refresh your mind with proteins
When you consume a food with high protein content, it is broken down into the smallest building blocks, amino acids.
The so-called neurotransmitters formed by these amino acids allow you to stay awake and feel energetic
.
Tryptophan, an essential amino acid, is used in the synthesis of proteins. Tryptophan,
is a precursor to serotonin, the brain’s “feel-good” chemical.
It is especially abundant in meat, fish, fatty cheeses and legumes. A diet free of tryptophan
also leads to depression, anxiety, sleep disturbances, hormone deficiencies, and low concentration levels
and low serotonin levels.
Antidepressant vitamins
It is possible to protect yourself from depression with B-cluster vitamins such as folic acid. Of course, as in all foods
, accumulation in the body and organ damage
can be experienced as a result of excessive consumption of B group vitamins. Therefore, it is sufficient to consume dark green leafy vegetables such as spinach, purslane and parsley
in a main meal during the day, and fruits and oilseeds such as tangerine, orange, hazelnut, walnut and almond
in the middle meals. .
Folic acid deficiency can cause you to enter a depressed mood
by lowering the serotonin level in the first place.
Educational oils
The majority of serotonin and dopamine receptors are composed of omega-3 fatty acids, and
Omega 3 fatty acids play a valuable role in memory development and improving mood.
Studies show that low omega 3 levels cause mental disorders such as depression and pessimism
, but also cause learning difficulties. For this reason
, especially children need to consume fish twice a week. Other sources of omega 3
are; flaxseed, walnuts, purslane, canola oil, eggs enriched with omega 3.
Chemical messengers that are the source of satisfaction
Chemical messengers that carry information in the middle of neurotransmitter (dopamine, serotonin, acetylcholine) and border
cells are responsible for brain functions.
Chemical messengers perform functions such as mood, sleep, memory, focus. In case of inadequacy or imbalance of this chemical
postmen, motivation decreases and cravings for alcohol and drugs
increase. A number of
nutrients in foods are needed for the sufficient production of chemical messengers. In this case, the over- or under-production of a chemical messenger
changes depending on what you eat and whether the necessary nutrients are present in the food you eat.
In short, brain chemistry is very sensitive to inadequate and unstable nutrition.
Dopamine
Dopamine is an optimistic mode and a chemical messenger that causes vitality, facilitating the flow of sensory information to the brain, focusing and
concentration, fluency in language and increased creativity.
Serotonin
Serotonin is a calming chemical messenger by reducing the flow of sensory information reaching the brain. Mode,
has the effect of appetite, body temperature, sleep system, soothing, removing negative ideas.
Acetylcholine
Acetylcholine is another valuable chemical messenger. It is defined as memory manager. In its deficiency
, a shallow trigger sleep state is observed. Like serotonin, it acts as a filter
to the brain against external influences, allowing us to pay attention only to precious things.
Chicken, turkey, milk, eggs, oranges, tangerines, cocoa, legumes, tomatoes increase serotonin and
dopamine levels, making you feel satisfied, calm and fit.
What makes us who we are is what we eat. So be mindful of what you eat for a proper mode.
Dietitian Ayşegül Öztürk
