Are you a sensitive boss? 5 diet foods that will improve your mood

When dieting, it's common to become irritable due to food restrictions.

What do you usually do in this situation??

I think I just held it in...

They say it's good to eat foods that make you feel better in such cases.

Introducing 5 foods that are good to eat when you're feeling irritable during a diet.

 

1. Fish rich in omega-3

 

Seafood such as salmon, mackerel, tuna, anchovies, and herring are rich in omega-3 fatty acids. As is well known, these beneficial fats are good for our entire body, from the heart to the eyes and brain. According to British nutritionist Kelly Lorentz, omega-3 fatty acids directly influence the mood-regulating molecules and neurotransmitters in our brain. A study has even revealed that low levels of omega-3 are associated with the occurrence of mood disorders such as depression. When cooking oily fish, I recommend garnishing with spinach, which is rich in magnesium. Magnesium helps to relax our tension and lower blood pressure, making the mind feel more at ease.

 

Yogurt with the same benefits of probiotics

Research has shown that healthy gut bacteria produce neurotransmitters such as serotonin and dopamine, which improve our mood. Simply changing the composition of gut bacteria to a healthier state can help prevent depression. According to Dr. Laura Stivbergen's research team in the Netherlands, subjects who consistently consumed healthy probiotics for four weeks showed significantly lower 'depression sensitivity' responses compared to those who did not. The scientific journal Nature also recommends foods such as yogurt, which is widely available, kefir—a fermented milk known to Tibetan monks—and German-style kimchi called sauerkraut for similar reasons. The journal explains that when the probiotic strain Lactobacillus, found in these foods, enters our gut, it can reduce depression and enhance resilience when facing stress.

 

3. Tryptophan and magnesium stabilizers, bananas

Bananas are rich in an amino acid called tryptophan. This compound is synthesized into serotonin in the body. Since serotonin plays a crucial role in stabilizing mood and relieving stress, eating bananas can help alleviate depression and anxiety. Additionally, tryptophan is an essential amino acid for producing melatonin, the hormone responsible for promoting restful sleep. The abundant vitamin B in bananas, along with tryptophan, helps produce melatonin, supporting our restful sleep and promoting stability of body and mind. Not only that, but the magnesium contained in bananas also has the effect of promoting muscle relaxation and restful sleep. They also contain probiotics, which can improve intestinal function, making bananas a recommended choice for those who experience stress and have sensitive stomachs.

 

 

4. Healthy and delicious dopamine, cottage cheese

Cream cheese, which boasts a high protein content, is also rich in an amino acid called tyrosine. Tyrosine affects our mood and is a necessary component for producing dopamine and norepinephrine, which can be easily depleted. In other words, it helps lift our exhausted willpower and improve our mood. The high protein component that makes up cottage cheese is also essential for producing and utilizing hormones that make us feel good. This is called casein protein. Casein is slowly absorbed into the body, helping to maintain a certain level of energy over a long period. Additionally, according to Nutrition, one of the international academic journals, selenium found in cottage cheese has been linked to a reduction in depression rates, making this cheese undeniably beneficial.

 

 

5. Your favorite snack

Eating a variety of foods in moderation greatly helps in producing mood-enhancing hormones. Maintaining a strict diet and having an obsession with food while dieting can actually worsen your mood. Occasionally enjoy your favorite coffee or dessert, and have a nice meal at a fancy restaurant. If a fancy dining experience feels overwhelming, eating dark chocolate containing natural serotonin is also a good option. Remember to be flexible and kind to yourself from time to time!

 

 

 

Source: W Korea