HAPPINESS AND NUTRITION
· Dr. Tuba Günebak
While some of us feel like we carry the weight of the world, others find happiness in the smallest of things. To live a healthy life, we need to be among those who can be happy. Studies in recent years show that foods can affect our mood. The nutrients abundant in these foods are calcium, chromium, folate, iron, magnesium, omega-3 fatty acids, vitamin B6, vitamin B12, vitamin D, and zinc.
HAPPINESS AND NUTRITION
While some of us feel like we carry the weight of the world, others find happiness in the smallest of things. To live a healthy life, we need to be among those who can be happy. Studies in recent years show that foods can affect our mood. The nutrients abundant in these foods are calcium, chromium, folate, iron, magnesium, omega-3 fatty acids, vitamin B6, vitamin B12, vitamin D, and zinc.
Reduce your intake of processed foods. These foods are essentially empty calorie sources.
We can improve our mood by increasing the consumption of foods related to brain health. These foods include:
Seafood (omega-3 fatty acids, vitamin B12),
Dark leafy green vegetables (folate-folic acid and magnesium),
Legumes and especially lentils (folate-folic acid and magnesium),
Whole grains (vitamin E)
Oily seeds (vitamin E)
Tomatoes and potatoes (lycopene, carotenoids, fat-soluble antioxidant vitamins)
Choose natural foods.
Control your caffeine intake (200 mg caffeine. Maximum 2 cups).
- Calcium deficiency has been found to be associated with depression, especially pre-menstrual syndrome. The level of vitamin D is as important as the calcium level. There is a positive relationship between estrogen levels and calcium production. An adult's daily calcium requirement is 1000 mg. Kale, ricotta, low-fat yogurt and milk, and kale are good sources of calcium.
- Individuals with sufficient levels of antioxidant nutrients (especially carotenoids, vitamin E, curcumin, coenzyme Q10) in their blood have been observed to be more positive and optimistic.
- Chromium plays a role in increasing the levels of serotonin, norepinephrine, and melatonin in the brain. These substances are chemicals that regulate mood in the brain. Sources of chromium include broccoli, grapefruit, whole grain bread, potatoes, and turkey breast.
- Folate, also known as vitamin B9, is a vitamin that plays a role in new cell formation and the regulation of serotonin levels. Good sources include spinach, legumes, asparagus, Brussels sprouts, and avocados.
- Iron is necessary not only for the synthesis of hemoglobin that carries oxygen and for muscle health but also for protection against depression. Good sources include meat (especially red meat) and legumes (especially lentils).
- Magnesium is also a mineral that plays a role in serotonin synthesis. Good sources include almonds, dark leafy green vegetables (especially spinach), peanuts, and cashews.
- Omega-3 fatty acids are indispensable nutrients for brain health. Our bodies cannot produce these fatty acids on their own, so we must obtain them from external sources. Natural sources, i.e., foods, are always the best choice. Good sources include fatty fish like salmon, krill, and chia seeds.
- Vitamin B6 is also one of the important vitamins for nervous system health. Good sources include peas, fatty fish like salmon, chicken breast, and breakfast cereals.
- Vitamin B12 deficiency negatively affects nervous system health and increases susceptibility to depression. Its only sources are animal-based foods such as meat, milk, eggs, and cheese.
- Vitamin D is quite important not only for bone health and the immune system but also for protection against depression. The best source of vitamin D is sunlight. Opportunities should be created to benefit directly from the sun (not through glass) every day.
- Studies have shown that zinc deficiency can lead to loss of appetite, anemia, hair loss, and depression. Good sources include seafood, cheese, cashews, almonds, walnuts, and pumpkin seeds.
- Theanine in green tea and phenylethylamine in chocolate have been found to have a calming effect.