1. Whole grains
Whole grains are not only beneficial to the human heart and digestive system. They may also have a calming effect on the brain. Carbohydrates are thought to promote the production of serotonin in the brain. This feel-good brain chemical helps to relieve anxiety and may make people feel more in control. So, the next time you feel a little nervous or overwhelmed, have some graham crackers. Other good choices include whole wheat toast, whole wheat pasta, cereal, brown rice and quinoa.
2. Fatty acids
Some fatty acids play an important role in brain function. They are an important part of nerve cells and help to promote signal transmission between these cells. Researchers have found out whether certain fatty acids can help treat depression, bipolar disorder and other mental health diseases.
And because fatty acids are usually good for the brain and heart, they are worth including in the diet. Cold water fish contain the highest level of this healthy nutrient. Other good food sources include: salmon, tuna, mackerel, herring, trout, flounder, sardines, flaxseed and its oil, eggs and so on.
3. Foods rich in selenium
Tuna, halibut and sardines are also rich in selenium, which is a trace element essential for brain health. Studies have found that selenium helps to stabilize mood. Adults need at least 55 micrograms (mcg) of selenium every day, which can be obtained from the following foods: Brazil nuts, tuna, flounder, sardines, ham, shrimp, steak, turkey and beef liver.
4. Turkey
Turkey is rich in amino acid tryptophan, which has become synonymous with drowsiness after Thanksgiving dinner abroad. In addition to the so-called sleep-inducing effect, tryptophan can also help the human body produce serotonin, a chemical involved in the brain, which can stabilize the mood. Elevating serotonin may contribute to the recovery of depression. There is also some evidence that tryptophan can improve manic symptoms. If you want to try tryptophan, but can't buy turkey for the time being, you can also find it in eggs, tofu, cheese and other foods.
5. beans
What do black beans, Lima beans, chickpeas, soybeans and lentils have in common? They are all members of leguminous plants and are rich sources of magnesium.
Early studies have shown that magnesium can alleviate manic symptoms in patients with bipolar disorder. More research is needed to confirm whether foods rich in magnesium can improve mood. At the same time, adding beans rich in fiber and nutrition to the diet is unlikely to be harmful. Adding beans to the diet for the first time may make people feel flatulence, but if you continue to eat beans, this situation will be reduced.
nut
Almonds, cashews and peanuts are also rich in magnesium. In addition to its positive effect on mania, magnesium also helps to calm the hyperactive nervous system and regulate the stress response of the body by controlling cortisol levels. Nearly half of China people don't get enough magnesium in their diet, so this lack may affect their stress resistance. The recommended daily intake is 400-420mg for men and 3 10-320mg for women.
7.probiotics
The human intestine is full of millions of bacteria. Some live in harmony with us, while others make us sick. This kind of intestinal microorganism is the focus of current research. Scientists are trying to better understand how healthy bacteria promote health and immune function, including reducing inflammation. People with depression tend to have higher levels of inflammation. More and more researchers have found that these types of bacteria in our bodies help to control our emotional health. Some bacteria release stress hormones such as norepinephrine, while others release sedative chemicals such as serotonin. One way to balance healthy bacteria is to eat probiotics-foods containing live bacteria. These include: yogurt, black tea fungus, sauerkraut and kimchi.
8.herbal tea
For centuries, chamomile has been used as a folk therapy to treat stomach upset, anxiety and insomnia. Preliminary research shows that chamomile extract is helpful to relieve depression and anxiety. Although this has not been proved, if you find that drinking something hot can calm your mind, then drinking chamomile tea can do no harm.
9.dark chocolate
Chocolate is the most comfortable food-dark chocolate is especially calming. According to a study in 2009, eating an ounce and a half of dark chocolate every day may help reduce stress.
10.saffron
This red linear spice is the staple food of Indian and Mediterranean dishes. In medicine, people have studied the sedative effect and antidepressant properties of saffron. Some studies have found that saffron extract can be as effective as antidepressants such as fluoxetine.
What foods should be avoided?
The basic principles of healthy eating include not only what you should eat, but also what you should not eat. Some foods and drinks can be exciting when people feel exhausted or alternate repeatedly after onset, including foods and drinks with high caffeine or alcohol content. You can also feel nervous, but it will aggravate anxiety and depression. As for which foods should be avoided, you can trust me privately or refer to this article: "People with bipolar disorder should avoid these five dietary hobbies."