Top 1: Fish oil. Omega-3s in fish oil are the building blocks of our brain and nerve cells. Omega-3 must be obtained from food, our body cannot produce it on its own. Of course, in addition to fish oil, many seeds and nuts are also rich in Omega-3. Omega-3 has two structures, one is DHA, which helps us improve concentration and memory. Another EPA, and even more amazing, studies have shown that consuming 1g of EPA per day is equivalent to antidepressants. If you want to be happy, of course, the first step is not to be depressed. Well, let's start by ingesting more than 1g of EPA per day.
Top 2: Probiotic-rich fermented foods like kimchi, miso soup, yogurt, kefir, kombucha, etc. During fermentation, live bacteria thrive in food, producing probiotics. After consuming these fermented foods, probiotics support the growth of healthy bacteria in the gut and provide a good environment for serotonin. Serotonin is a neurotransmitter that affects many aspects of human behavior, such as mood, stress responses, appetite, and libido. Up to 90% of the body's serotonin is in our gut. The higher the serum level, the higher a person's inner wellbeing. A recent important study shows that among all dietary factors, the one that has the greatest impact on our health is not whether you eat meat or vegetarian food, eat more and less, or vegetables and fruits. After synthesizing all data analysis, here's the result: whether you eat 2 or more servings of fermented foods a day has the biggest impact on how we maintain a healthy mind and body.
Top 3: Dark chocolate. Dark chocolate has been shown to boost various mood-regulating chemicals in our bodies. For example, increasing the secretion of dopamine makes us full of motivation; caffeine can fend off our sleepiness; theobromine and N-acylethanolamine can quickly improve our mood; flavonoids can increase blood flow to the brain and reduce inflammation, all of which contribute to our rapid mood regulation.
When we're feeling down or sad, our first instinct may be to crave high-calorie, high-sugar foods like sugar, ice cream, or cookies. While this may give us short-lived gratification, we will feel more uncomfortable after the gratification, and too much sugar can have all kinds of negative health effects.
Instead, try the three foods mentioned above, which have been shown to not only improve our mood, but also our overall health.
To sum up, to maintain a good mood through food, we can consume 1g or more of EPA per day and two or more servings of fermented food rich in probiotics per day. When you need to adjust your emotions immediately, you can eat some dark chocolate..