Banana: against Anxiety
Banana: against Anxiety If you are more anxious than normal, bet on the banana to increase serotonin levels. When the levels of this neurotransmitter are low, communication between brain cells fails. Then you get angry and especially anxious. The fruit combines important doses of tryptophan and vitamin B6. Together, the two substances become very powerful in serotonin production.
How much to consume: 2 units per day
Honey: pure Joy
Sad for no reason? Again, the cause may be too little serotonin. In this case, honey works as a natural tranquilizer, as it increases the efficiency of serotonin in the brain. But it is not only there that he acts. When it reaches the intestine, it helps to regenerate the intestinal microflora. Result: the environment becomes more conducive to the production of serotonin. Surprise? Well, about 90% of the neurotransmitter of good mood is produced in the intestine.
How much to consume: 1 tablespoon / soup.
Avocado: sleep friend
Sleeping is just as important to living well as eating right and exercising. Is there a night when sleep doesn't come? Put faith in the avocado. Okay, he's fat, but he's good. And it offers vitamins that help you understand yourself better with the pillow. Vitamin B3 balances the hormones that regulate brain chemicals responsible for sleep. Folic acid works like an enzyme, feeding the neurotransmitters that make you sleep well. How much to eat: ½ small avocado, 3x / week.
Salmon: lift the Astral
Constant moodiness may be a sign of a lack of omega 3 in the dish. The official representative of this friendly fat is salmon. But there are other fish (tuna, aranque and sardines) that throw their spirits up there. Omega 3 improves mood because it increases levels of serotonin, dopamine and norepinephrine - substances responsible for the feeling of well-being. Studies also prove that this fatty acid removes free radicals from the scene and thus protects the central nervous system.
How much to consume: 1 serving, 3x / week.
Lentil: fend off Fear
Anguish and fear may be related to calcium and magnesium imbalance. This pair acts to balance the sensations. In addition to including foods with calcium (cheese and yogurt) and magnesium (chard) in the diet, consume more lentils. It has an anxiolytic effect, that is, it reassures and comforts. This is because it is a precursor of gaba, a neurotransmitter that also interferes with feelings.
How much to consume: 3 small shells / week.
Nuts: keep you focused
There are many nutrients in nuts. But it is vitamin B1 that is responsible for this oleaginous fruit to improve concentration, since B1 mimics acetylcholine, a neurotransmitter involved in brain functions related to memory.
How much to consume: 2 nuts, 4x / week.
Green Tea: Stress Away
This herb, Camellia sinensis, has phytochemicals (polyphenols and catechins) capable of neutralizing the oxidizing substances present in the body that, in excess, make you tired and stressed and end up disrupting the functioning of the body. Stress is capable of triggering the metabolic syndrome, blamed for diseases such as obesity and depression. Drinking green tea, according to some studies, improves digestion and slows down the mind.
How much to consume: 4 to 6 cups (tea) / day.
Broccoli: Make the Mind Smart
Is it common for you to take a few seconds to remember your phone number? This food is rich in folic acid, it speeds up the processing of information in brain cells, consequently improving memory. Extra portions of this vegetable will make you remember everything quickly.
How much to consume: 1 saucer / day.
Chlorella: controls Worry
Obsessive behavior can be a sign that the body's cells are devitalized. The chlorella alga works as a very powerful cellular repairer, improving the physiological functions and the immune system. And more: it contains vitamins (B3, B6, B12 and E) and minerals (calcium, magnesium and phosphorus) and amino acids (tryptophan) that help to stabilize the nervous circuits, ending the affliction and increasing the feeling of comfort.
How much to consume: 2 to 4g / day (capsule)
Flaxseed Oil: Dribbles the Voracious Appetite
The oil extracted from the flaxseed and cold pressed is a vegetable source rich in omega 3, 6 and 9 fat. Better: it is one of the few foods with omega in a proportion close to the ideal, which is essential for it to exercise its beneficial functions. . One is to regulate hormones that help keep the nervous system healthy. With that, anxiety loses space and the cumpulsion of food is much less.
How much to consume: 1spoon (dessert) / day, before main meals.
wheat germ: ends irritation
Like nuts, wheat germ has vitamin B1 and inositol, which boost concentration. But by having a good dose of vitamin B5, the germ is especially indicated as a tranquilizer, since it improves the quality of nerve impulses, avoiding nervousness and irritability.
How much to consume: 2 teaspoons / day.
Tofu: amazes Discouragement
Soy cheese has twice the protein of beans and a good dose of calcium. It is also rich in magnesium (prevents the weakening of enzymes that participate in energy production) and iron (fights anemia). When these minerals are low in the body, you feel weak and discouraged. But it is choline, a substance that protects the membrane of brain cells, that gives tofu the power to end mental tiredness.
How much to consume: 1 medium slice / day.
Source: Dr. Luiz Carvalho - Nutrologist and Nutritionist (www.hierophant.com.br)
