1 – The oyster, a pearl for the mood
Rich in group B vitamins (B1, B2, B3, B9, B12) involved in nervous balance, this shell is rich in taurine, sometimes proposed to stabilize mood in people with bipolar tendencies and to reduce vulnerability to stress. If it remains low in fat, it is essentially Omega 3 type fatty acids, with real benefits on emotional balance. To complete, it is the champion of zinc (98 mg/100 g), known to be involved in immunity and it also brings good quantities of selenium, two trace elements which are systematically in insufficiency in depressed people. According to Canadian researchers, zinc would be particularly beneficial to cognitive and emotional functions, by intervening in the cerebral circuit of reward. The right dose? At least a dozen a week if you like them!
2 – Walnut, a little bomb for morale
From Brazil, Grenoble or macadamia: whether it comes from the other side of the world or from the garden next door, the walnut is a bomb of Omega 3 fatty acids. These protect the brain, including psychologically, and improve emotional balance. It is now believed that when these beneficial fatty acids are lacking, nerve cells suffer chronic inflammation that destroys the chemical messengers of good mood (such as serotonin). In addition, these nuts provide magnesium in quantity, an essential mineral that helps fight physical or nervous fatigue. Finally, the nut is full of vitamin B1 (thiamine), which is reputed to fight mood disorders and irritability. A summary of benefits to be tasted every day about ten times without concern for the line.
3 – Spinach
Popeye had it all wrong because spinach does not
contain little iron. On the other hand, they are rich in vitamin B9, or folic acid. This vitamin (also present in other leafy vegetables such as lamb’s lettuce or chard) contributes to the production of serotonin and dopamine, and thus to the balance of mood and sleep. According to some studies, a lack of this vitamin increases the risk of depression. It would seem that many mood swings and irritability attacks can be attributed to insufficient consumption of this precious folic acid, or to a lack of absorption in case of gastrointestinal pathologies such as Crohn’s disease. A good reason to watch your intake and cook leafy vegetables more often!
4 – Parmesan, the cheese of happiness
Is it the secret of the legendary good mood of Italians? This cheese proves to be a champion of concentration calcium, which, in addition to maintaining bone capital, also acts as an antidepressant. Calcium stimulates thus the secretion of serotonin and acetylcholine. Parmesan cheese, known for its taste and its richness in proteins, also provides essential amino acids for a good morale:
tyrosine (considered a
of the key substances of the good
mood), glutamic acid,
(essential for the production of a neurotransmitter involved in serenity and used in the treatment of fatigue and depression, GABA), and, finally, tryptophan, a precursor to the
serotonin So many arguments to replace Gruyère cheese with this powerful cheese!
5 – The sardine in oil, malignant and anti-depressant
Smile in a box! This little fish brings calcium, Omega 3 excellent for the brain and with anti-depression virtues (even more so if it is rapeseed oil) and vitamin D. If the latter is crucial for the bone system through its effect on calcium assimilation, it is also involved in the psychological state. However, we are sorely lacking it, especially in the winter months (because it is mainly synthesized by the body under the effect of the sun). Studies have even shown that vitamin D, especially in women, especially post-menopausal women, reduces the risk of depressive symptoms. A tip? Choose, if possible – some delicatessens make it a specialty – the oldest boxes: they keep for 7 to 10 years! In addition to a more delicate taste, these sardines will have an even more beneficial effect as the bones will be candied and their fatty acids more easily assimilated! A delight to be tasted without any preparation.
6 – Yoghurt
Bacteria that give a smile, calcium, but also and above all probiotics: fermented milks provide a good quota of these precious good bacteria, which come to nourish the intestinal flora. We know today that our mood is linked to our belly and its fragile flora. Certain strains of probiotics have already been successfully tested to treat depression. Fermented products rich in lactobacilli, such as “real” yoghurts (not sweet dairy desserts!) but also lacto-fermented vegetables (such as sauerkraut) are very recommendable: by doing good for the stomach, they do good for the head.