1. Foods rich in B vitamins

B vitamins can promote energy metabolism in the body. Once lacking, it will lead to distraction and a decrease in the body's ability to manage emotions. Purple rice, buckwheat, red beans, oats, millet, corn, brown rice and other miscellaneous grains, green leafy vegetables such as rape and spinach, dairy products, eggs, etc. are all good sources of B vitamins.

2. Foods rich in magnesium

Insufficient intake of magnesium in the human body can make nerve cells susceptible to stimulation, cause emotional instability, and cause nausea, anxiety, insomnia and other discomforts. You can usually eat more magnesium-rich foods such as green leafy vegetables, whole grains, nuts, and milk.

3. Foods rich in iron

Iron is an important component of hemoglobin. Increasing iron intake can help the body restore energy and vitality. Animal foods such as pork liver, chicken, and fish are rich in heme iron, which is easier to be absorbed by the body.

4. Foods rich in zinc

A comparative experiment at the University of Toronto in Canada found that compared with normal people, the concentration of zinc in the body of patients with depression is lower. Zinc supplementation can help Relieve depression. Nut foods such as peanuts, walnuts, and pistachios, lean meats such as pork and beef, and shellfish such as oysters are high in zinc and can be eaten in moderation.

5. Foods rich in omega-3 fatty acids

Healthy fats help form a healthy protective film, smoothly transport nutrients to brain cells, reduce inflammation, Increases serotonin levels. Serotonin is one of the key neurotransmitters that influence our mood. In a meta-analysis involving 26 studies with more than 150,000 participants, researchers found that eating large amounts of fatty fish may protect against depression. It is recommended to eat at least two servings of fatty fish such as salmon, herring, mackerel or sardines per week.

Finally, drink green tea regularly. Coffee and tea are sources of caffeine, which can help us feel alert. When we consume caffeine, it has a mood-boosting effect. A meta-analysis shows that drinking coffee (and tea) may help prevent depression. Green tea contains less caffeine than coffee and is the main source of antioxidants or EGCG. It also contains the amino acid theanine, which can help reduce stress and promote a sense of calm~