A survey of Chinese from Canada recently showed that about 1/3 of the population reported varying degrees of anxiety and depression. It is estimated that the percentage of bad moods will increase as the epidemic and quarantine continue. Although it is difficult to avoid bad moods in this situation, there are certain foods that can provide important nutrients to the brain and improve mood, thereby promoting good health. Here are a few recommendations for foods that can ease anxiety and depression.

Fish Foods

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 with more than 150,000 participants, researchers found that consuming large amounts of fatty fish may prevent depression.

Another study that examined the mechanisms by which omega-3s work concluded that while many factors may contribute to increased depression, dietary advice suggests that consuming moderate amounts of omega-3 polyunsaturated fatty acids has health benefits.

Second, green vegetables: spinach, broccoli, Brussels sprouts

These green vegetables are a major source of folic acid. Folate is a B vitamin that is essential for the body's production of 5-hydroxytryptophan. In a meta-analysis, researchers found that people with depression had lower folate intake and lower blood levels of folate compared to those without depression. In addition to increasing the risk of developing depression, inadequate folate intake has been linked to fatigue and memory loss. In addition to the above mentioned greens, beans, peas, lentils, avocados and strawberries are also folate-rich foods.

It is recommended to consume at least 400 mcg of folic acid per day.

III. Probiotics: yogurt, kefir, sauerkraut, kimchi

You've probably heard a lot about the important role probiotics play in the health of our digestive tracts, and more recent research suggests that probiotics may also play a role in keeping us mentally alert. One study found that probiotics helped reduce negative thoughts associated with sad moods and suggested that the effects of probiotic supplementation warranted further study as a potential preventative strategy for depression. Another recent review involving 10 studies reported that probiotics can help alleviate depressive symptoms. But more research is needed to determine the ideal duration, dosage, and strain of probiotic treatment to better promote mental health.

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

Four, whole grains: oats, brown rice, whole wheat pasta

Whole grains are rich in B vitamins, which are essential for energy and brain health. Thanks to their high fiber content, whole grains help prevent your blood sugar from getting too high or too low, which can help you avoid dramatic mood swings.

If you're a bread lover, eat more whole-grain bread, as it helps control blood sugar levels. White bread, on the other hand, can send you on a blood sugar roller coaster, making you feel nervous, grumpy and more prone to hunger pangs.

Carbohydrates, including whole grains, also boost your body's levels of 5-hydroxytryptophan, the "feel-good brain chemical". Adding some protein to whole grains, such as chicken, beans, fish, and nut butter, can also help. This is because protein triggers the release of norepinephrine, a brain chemical that provides energy and promotes mood elevation. For example, a whole-wheat bagel with peanut butter makes a nutritious breakfast, and whole-wheat crackers or low-fat cheese bread make great snacks.

V. Vitamin D: Egg yolks, fatty fish; VD-rich milk

We've already discussed vitamin D and its relationship to bone health and immunity, but research has also revealed a link between vitamin D and mental health. A recent meta-analysis involving more than 30,000 people showed that people with low vitamin D levels were more likely to suffer from depression.

Vitamin D deficiency has been linked to low mood and cognitive decline in older adults. The body synthesizes vitamin D through ultraviolet light exposure from the sun, so most people can at least meet their vitamin D needs during the sunny season. Certain factors, including darker skin color and air pollution, reduce the ability of UV light to synthesize vitamin D in human skin.

It is recommended to look for foods rich in vitamin D (such as fish high in fat content, eggs, and vitamin D-added foods and beverages) during the winter months.

Six, dark chocolate (in moderation)

This sweet treat can certainly lift our mood. Chocolate contains caffeine and theobromine, which may affect mood. What's more, dark chocolate also contains healthy flavanols, which have been shown to help lower blood pressure and cholesterol and improve cognitive performance.

For weight control, limit your daily intake of dark chocolate to less than 1 ounce (about 150 calories).

Seven: Coffee and Tea

Coffee and tea are sources of caffeine, which helps us to refresh ourselves. When we consume caffeine, it has a mood boosting effect. A meta-analysis showed that coffee (and tea) consumption helps prevent depression.

Keep in mind that people have different tolerances for caffeine. Many people consume caffeine without negative effects; but for some people, consuming too much caffeine on a regular basis or too much at once can cause some distress. Green tea has less caffeine than coffee, is a major source of antioxidants or EGCG, and also contains the amino acid theanine, which can help reduce stress and promote a sense of calm.