Proper nutrition is required to maintain one’s physical, Mental Health, and emotional well-being. A person is considered healthy if their body and mind are in harmony. And, according to nutritionist Amar Puri, in order to achieve proper nutrition, you must include a variety of fresh, in-season, and nearby fruits, vegetables, whole grains, and millets on your plate to bring in diversity and reap the benefits of all the macro and micronutrients that support your wellbeing.
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Antioxidants Help Maintain Balanced Emotional State
Antioxidants are compounds that can help you maintain a balanced emotional state. Blueberries, strawberries, citrus fruits, green tea, cabbage, pumpkin, kale, avocados, beetroot, broccoli, spinach, carrots, whole grains, dark chocolate (in moderation), spices, and herbs are high in antioxidants and help reduce oxidative stress and improve wellness.
More than 90% of serotonin, also known as the feel-good hormone, is produced by the digestive system. As a result, the digestive system both digests food and regulates how we feel and behave.
The B9 vitamin folate helps to produce the feel-good hormone dopamine. Consume folate-rich foods such as chickpeas, beans, leafy greens, papaya, grapefruit, and cantaloupes on a daily basis.
Vitamin D increases serotonin levels. Vitamin D-rich foods include sunlight, mushrooms, eggs, milk, and fish.
Magnesium Helps Calm Heartbeats
Magnesium is a mineral that helps to regulate the heartbeat and improves muscle and nerve function. Consume magnesium-rich foods such as pumpkin seeds, almonds, spinach, soy milk, chia seeds, bananas, and cashews because a lack of magnesium can negatively impact gut health and cause symptoms similar to anxiety and sadness.
How Does Zinc Help Improve Mood?
Zinc increases serotonin and dopamine levels, which improve mood, and it improves the nervous system’s ability to cope with stress and anxiety. Our bodies cannot produce or store zinc. As a result, it’s critical to incorporate zinc-rich foods and supplements into our daily lives. Oysters, lentils, chickpeas, red meat, eggs, pumpkin seeds, mushrooms, and spinach are all high in zinc. Limit your intake of alcohol, tea, and coffee, as they can inhibit zinc absorption.
Fermented foods are high in probiotics, which are living microorganisms that improve intestinal health. Probiotics have been shown to improve mood, reduce stress and anxiety, and boost overall well-being. Include items like yoghurt, buttermilk, raita, rice kanji, carrot kanji, idli, dosa, dhokla, fermented pickles, kombucha tea, and kimchi in your daily meals.
What Are Neurotransmitters That Control Our Mood?
Neurotransmitters such as dopamine, norepinephrine, and serotonin regulate our mood, attention, and Mental Health . Physical activity facilitates their release. Exercise improves mood in people who suffer from anxiety, sadness, stress, or ADHD (Attention deficit hyperactivity disorder). Exercise can improve focus, sleep, inflammation, and mood, as well as make you feel more active and energised throughout the day. Swimming, running, weight lifting, yoga, dancing, and participating in your favourite sport are all exercises that can keep you physically active.
