Not long ago, a survey of Chinese in Canada showed that about13 people reported different levels of anxiety and depression. It is estimated that as the epidemic and isolation continue, the proportion of negative emotions will increase. Although it is difficult to avoid being in a bad mood in this situation, some foods can provide important nutrition for the brain, improve mood and promote health. Here are some foods to relieve anxiety and depression.

First of all, fish food

We know that omega-3 fatty acids in fish, especially docosahexaenoic acid (DHA), play an important role in brain development. But these fats may also play an important role in mental health. In a meta-analysis involving 26 studies and more than 6.5438+0.5 million participants, researchers found that eating a lot of fish with high fat content may prevent depression.

Another study on the mechanism of omega-3 concluded that although many factors may aggravate depression, dietary advice shows that moderate intake of omega-3 polyunsaturated fatty acids is beneficial to health.

Green vegetables: spinach, cauliflower and Brussels sprouts.

These green vegetables are the main source of folic acid. Folic acid is a B vitamin, which is very important for human body to produce 5- hydroxytryptamine. In a meta-analysis, researchers found that patients with depression had lower folic acid intake and lower folic acid levels in their blood compared with those without depression. In addition to increasing the risk of depression, insufficient folic acid intake is also related to fatigue and memory loss. Besides the green vegetables mentioned above, beans, peas, lentils, avocados and strawberries are also foods rich in folic acid.

It is recommended to take at least 400 micrograms of folic acid every day.

Third, probiotics: yogurt, kefir, sauerkraut, kimchi.

You may have heard a lot about the important role of probiotics in our digestive tract health. Recent research shows that probiotics may also play a role in maintaining our mental state. A study found that probiotics can help reduce negative thoughts related to sadness, and suggested that the supplementary role of probiotics deserves further study as a potential preventive strategy for depression. Another recent review, involving 10 study, said that probiotics can help relieve depressive symptoms. However, more research is needed to determine the ideal treatment time, dosage and strain of probiotics in order to better promote mental health.

It is recommended to drink a cup of low-fat yogurt with fresh fruit every day.

Whole grains: oats, brown rice and whole wheat flour.

Whole grains are rich in B vitamins, which are essential for supplying energy and promoting brain health. Because of its high fiber content, whole grains can help prevent blood sugar from being too high or too low, thus helping you avoid violent mood swings.

If you like bread, you should eat more whole wheat bread, because it helps to control blood sugar level. White bread will make you sit on the blood sugar roller coaster, feel nervous, have a bad temper, and be more likely to be hungry.

Carbohydrates, including whole grains, can also raise the level of serotonin, a "feel-good brain chemical". Adding some protein to whole grain foods, such as chicken, beans, fish and nut butter, will also help. Because protein will trigger the release of norepinephrine, a brain chemical that can provide energy and promote mood improvement. For example, whole wheat bagels with peanut butter can make a nutritious breakfast, and graham crackers or low-fat cheese bread is also a good snack.

Verb (abbreviation of verb) vitamin D: egg yolk, fatty fish; Milk rich in vitamin d

We have discussed vitamin D and its relationship with bone health and immunity, but this study also reveals the relationship between vitamin D and mental health. A recent meta-analysis involving more than 30,000 people shows that people with low levels of vitamin D are more likely to suffer from depression.

Vitamin D deficiency is related to depression and cognitive decline in the elderly. The human body synthesizes vitamin D through the ultraviolet radiation of the sun, so most people can at least meet the needs of vitamin D in sunny seasons. Some factors, including skin blackening and air pollution, will reduce the ability of ultraviolet rays to synthesize vitamin D in human skin.

It is suggested to look for foods rich in vitamin D in winter (such as fish with high fat content, foods and drinks with eggs and vitamin D added).

Six, dark chocolate (right amount)

This sweet enjoyment can definitely lift our spirits. Chocolate contains caffeine and theobromine, which may affect the mood. More importantly, dark chocolate also contains healthy flavanols, which have been proved to help lower blood pressure and cholesterol and improve cognitive ability.

In order to control weight, the daily intake of dark chocolate is limited to 1 ounce (about 150 calories).

Seven, coffee and tea

Coffee and tea are sources of caffeine, which can help us refresh ourselves. When we consume caffeine, it can improve our mood. A meta-analysis shows that drinking coffee (and meta) can help prevent depression.

Remember, people's tolerance to caffeine is different. Many people's intake of caffeine will not bring negative effects; But for some people, taking too much caffeine often or taking too much at one time will bring some trouble. Green tea contains less caffeine than coffee, is the main source of antioxidants or EGCG, and also contains the amino acid theanine, which can help reduce stress and promote a sense of calm.