The best foods to boost your morale!
Seasonal depression, fatigue, loss of energy, motivation …. There are feel good foods that help you find good mood and energy. Explanations from Aurore Lavergnat, dietician-nutritionist and Dr Florian Ferreri, psychiatrist at Saint-Antoine hospital.
To boost your morale and fight against the depression which is characterized by less desire to do things, lower morale, it is wise to pay attention to your diet, because there is a link between what you eat and brain function “, informs psychiatrist Dr. Florian Ferreri. It is important to have sufficient levels of serotonin and dopamine in the body.
Some foods contain micronutrients that act on these two neurotransmitters and keep you smiling, even in the dull winter weather. “By changing your diet, but also your general lifestyle, you can get the first positive effects in 8 to 10 days,” says Dr. Ferreri.
Foods rich in omega-3 and 6 to stabilize the mood
Omega-3 fatty acids are not made by the body. So you have to get them in food. “They are useful for cells to communicate well with each other,” says Dr Florian Ferreri. French health authorities estimate the recommended daily nutritional intake at 1.6 g of alpha-linolenic acid (ALA) and at 500 mg in total of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Several studies show that people who suffer from depression or the baby blues have lower omega-3 levels than those who are well. This is because essential fatty acids have several actions at the level of morale: they are part of the constituents of the cell membranes of neurons and affect their fluidity, and they are involved in communication between neurons. “Omega-6 fatty acids are also necessary. The total intake of both should be about 10 g for an adult,” says the psychiatrist.
What foods are rich in omega-3 and 6?
“To fill up on omega-3s, you can turn to fatty fish and vegetable oils. Omega-3s from animal sources are better absorbed than those from plants,” warns Aurore Lavergnat, dietitian-nutritionist.
The contributions for a portion of 100 g:
mackerel provides 1.9 g of DHA and 1 g of EPA, herring provides 1.1 g of DHA and 0.9 g of EPA, anchovy 1.2 g of DHA and 0.7 g of EPA, salmon 1.5g DHA and 0.7g EPA, sardines 0.5g DHA and EPA. For 100 ml, linseed, carmeline, walnut and rapeseed oils provide between 56 g and 9 g depending on the variety. Note: while flaxseed oil is the richest in omega-3s, it is less well balanced in omega 6 and 9 and does not contain vitamin E which makes it go rancid more easily.
As for omega-6 fatty acids, they are found in eggs, butter, grape seed oil …
In what proportions and when to eat it?
“We put oily fish on our menus at least twice a week, preferring the small ones, like herring, mackerel, less loaded in heavy metals, and we use 1 teaspoon of oil per meal to season our dishes. salads, cook your food “, recommends the dietician.
Foods rich in magnesium for depression
“Magnesium is necessary for the synthesis of serotonin, a hormone in the brain which is in too small a quantity in the event of depression”, specifies Dr. Florian Ferreri. Indeed, a lack of magnesium promotes the feeling of being irritated, especially in the middle of winter. The reaction to stress is also less good. This deficiency can cause anxiety, promote anxiety attacks …
The SU.VI.MAX study shows that 77% of women have insufficient intakes of magnesium. The average intake for women is 280 mg per day and 369 mg for men. However, it is recommended for women to consume around 360 mg per day and 420 mg for men. Especially since each individual metabolizes it in a different way. Indeed, “its absorption varies depending on the greater or lesser intestinal porosity, the degree of acidification of the body …”, informs the dietician.
What foods are rich in magnesium?
The foods richest in magnesium are as follows (per 100 g): wheat bran: 611 mg, pumpkin seeds: 550 mg, sardines: 467 mg, cocoa and Brazil nuts: 376 mg, chia seeds: 335 mg, almonds: 270 mg, buckwheat: 230 mg, dark chocolate. 70% minimum of cocoa: 228 mg, spelled: 136 mg, oleaginous fruits (pine nuts, walnuts, hazelnuts, macadamia nuts, pecans): between 77 and 108 mg, sorrel: 89 mg, spinach: 54 mg, lentils: 35 mg, banana: 34 mg.
In what proportions and when to eat it?
Unfortunately, “chocolate is not more than 2 squares a day, after lunch for example!” warns the dietician.
As for oleaginous fruits, we consume them once a day, either for breakfast between 15 and 20 nuts, hazelnuts, almonds or 2 large tablespoons if it is a puree of almonds or hazelnuts, and between 10 and 15 or 2 small tablespoons if it is for the snack.
Cereals (spelled, buckwheat) can be taken 1 to 2 times a day, for lunch and / or dinner, at a rate of 40 to 50 g raw or between 100 g and 130 g cooked, which represents 3 to 4 tablespoons soup.
As for the vegetables (sorrel, spinach, etc.), it’s all you can eat! And the banana is once a day, preferably as a snack, because physiologically it is at this time that the sugar best follows the insulin curve and prevents the blood sugar spike.
Foods rich in vitamin B6 to help tryptophan work
It works in association with magnesium. “The combination of magnesium / vitamin B6 allows tryptophan, an essential amino acid, to transform into serotonin, says Dr. Ferreri. This amino acid has a soothing and sedative effect.” The daily requirement for vitamin B6 is estimated at 1.3 mg in adults.
What foods are rich in vitamin B6?
“The richest foods are meats, fish, whole grains, dried fruits, oilseeds …”, informs the dietitian. A 100 g turkey cutlet provides 1.3 mg, a 100 g portion of tuna, beef or lamb liver 1 g, a 100 g slab of salmon: 0.9 g, a potato medium or 100 g of hazelnuts: 0.6 g, one banana or 1/2 cup of pistachios: 0.4 g.
In what proportions and when to eat it?
Proteins like meat and fish should be eaten once or twice a day, depending on the size of the portion, as are starches, and bananas are among the recommended two to three fruits a day.
“Oilseeds can be taken for breakfast at a rate of 20 g or 10 to 15 hazelnuts, pis-spots or 2 large teaspoons of mash, or as a snack at a rate of 10 to 15 hazelnuts, pistachios or almonds or 2 teaspoons of puree. mashed coffee “, suggests the dietician.
Foods rich in vitamin D to get better
Vitamin D is not just good for bone health. “A link between vitamin D deficiency and depression is well documented,” says Dr Florian Ferreri.
What foods are rich in vitamin D?
“Mainly in fatty fish,” says the psychiatrist. There are 11 micrograms of vitamin D in a 100 g serving of rainbow trout, about 7 micrograms in a 100 g serving of cooked salmon or sea herring., 3 micrograms in a 250 ml glass of milk cow.
In what proportions and when to eat it?
“We can eat fatty fish twice a week or even 3 times, suggests Dr Ferreri. And the glass of milk can be taken at bedtime.”
Foods rich in amino acids for morale
“Tryptophan is an essential amino acid which is not produced by the body, but only supplied by food. It contributes to the joy of living, by helping to manufacture serotonin which has a sedative effect and which acts as a natural antidepressant, limiting stress, anxiety. Tryptophan is therefore important for emotional balance “, specifies the psychiatrist. Unstored, diminishing in cooking and unstable in heat, there is no risk of overdosing! “Another amino acid is also important: tyrosine, which is part of the composition of dopamine”, adds Dr Ferreri. A lack of dopamine can lead to moodiness and even depression.
What foods are rich in amino acids?
“Foods rich in tyrosine are the same as those containing tryptophan such as eggs, meat, fish, but also nuts, cashews, almonds, avocado,” warns Dr Ferreri.
In what proportions and when to eat it?
“Meat, fish, eggs are eaten once or twice a day for lunch and / or dinner, suggests the dietician. The avocado can be taken once a day to replace a portion of lipids or instead of oilseeds. As for the latter, it is between 15 and 20 walnuts, hazelnuts, almonds for breakfast or 10 to 15 for afternoon tea. “
Foods rich in vitamin C for energy
“Vitamin C is important for providing energy to the body,” says the psychiatrist. It also helps fight against oxidative stress that harms the brain.
What foods are rich in vitamin C?
In citrus fruits, of course, which provide between 40 mg per 100 g and 57 mg per 100 g, but not only. We must also think of kiwi: 92 mg / 100 g or a fruit, Brussels sprouts: 103 mg / 100 g, parsley: 177 mg / 100 g or a bunch.
In what proportions and when to eat it?
“Vitamin C being stimulating, we consume foods which are rich in it rather in the morning or at noon, knowing that its effectiveness is immediate”, advises the psychiatrist.
Foods to avoid
While some foods make you smile, others can make you lose it! “We avoid drinking more than 3 cups of coffee or tea per day, advises Dr. Florian Ferreri. Caffeine, psychostimulant, can cause a certain irritability, bad in the long term. Also beware of psychostimulant drinks which should not be drunk that very occasionally, just like alcohol! They cause chronic stimulation that keeps the brain awake while it needs to relax too. “
10 anti-depression recipe ideas
Add a hint of good humor to your meals by taking inspiration from these ten delicious recipes!
Our Starters :
Onions stuffed with dried fruits
Grilled vegetable salad with sardines
Coral lentil, beetroot and feta salad
Our dishes :
Chicken breasts with spinach cream
Salmon and spinach lasagna
Fennel salad with orange and 2 salmon
Lentil salad with mackerel and soft-boiled egg
Our desserts :
Cinnamon citrus tagine
Vanilla Braised Bananas
Chia seed pudding, matcha tea and strawberries
Originally published at https://www.journalteb.com
