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28 delicious superfoods that boost your mood

BingMag.com 28 delicious superfoods that boost your mood

If you are feeling unwell these days, you can use some foods to help improve your mood. Following a diet rich in fruits, vegetables and whole grains has several benefits for you, including increasing your body energy, satiety and improving your mood. The superfoods that we introduce to you in this article from BingMag are rich in various nutrients and will make you happy and cheerful. In addition, they taste good. Follow us to the end of this article to get acquainted with these miraculous superfoods.

1. Green Tea

Most people know green tea for its many properties in burning fat and losing weight. Of course, this is not the only property of this amazing drink. Green tea also helps to improve mood. In addition, according to a study, green tea contains antioxidant compounds that have anti-cancer properties and can reduce the risk of chronic diseases. Drink a cup of green tea in the evening to enjoy its properties and nutrients.

2. Red Peppers

Did you know that red peppers have more vitamin C than an orange? Red pepper is a low-calorie and nutritious vegetable that contains vitamins and nutrients that improve your mood and make you happy. You can enjoy red peppers with Homs as a delicious and nutritious snack. You can also use it in various dishes.

3. Walnuts

Walnuts are rich in benefits. This type of nut is not only crunchy and delicious, but also one of the few plant sources of omega-3 fatty acids. These acids are good for both the brain and the heart. You can add walnuts to salads or mix it with other nuts, dates and dried fruits and eat it as a snack. You can also use chopped walnuts in the preparation of various smoothies.

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40. Kefir

Kefir is a great drink to improve your mood. This fermented drink is similar to yogurt and has probiotics. You can feed the good bacteria in the gut by consuming kefir. This helps improve digestion and even strengthens the immune system.

5. Flaxseed

If you are looking for plant-based protein, include flaxseed in your diet.

You can add flaxseed to various smoothies to take advantage of the benefits and beneficial compounds. You can also add it to yogurt or salad. This beneficial grain contains omega-3 fatty acids, fiber and lignans. The American Heart Association states that these compounds improve heart health. If you have not been in a good mood for a while, add eggs to your diet.

Cereals

There are many types of cereals, including oats, wheat, rice, or corn. A bowl of fortified cereal provides the body with a good amount of fiber and protein. If you eat whole grains for breakfast, you will not feel hungry until lunch.

Continued

BingMag.com 28 delicious superfoods that boost your mood

Soy-based foods are among the best foods on earth. Soybeans are a good source of plant protein and, due to their variety of vitamins and minerals, reduce the risk of developing chronic diseases. The fiber in the continuation keeps you full for a longer period of time and thus prevents overeating.

8. Banana

Banana is a very tasty and nutritious fruit that has many fans among young and old. Vitamin B6 in bananas may help prevent cognitive decline and reduce mood swings, which are symptoms of PMS. A banana provides 12% of the body's daily requirement for fiber. Bananas are also one of the best sources of potassium.

9. Chocolate

It is interesting to know that chocolate has amazing health benefits. Research has concluded that dark chocolate is rich in antioxidants and may increase serotonin levels and protect you from cognitive decline. Eating 30 grams of dark chocolate a day can improve your mood dramatically. After a busy and tiring work day, invite yourself to eat dark chocolate.

10. Nut Butter

Nut butter includes peanut butter, almond butter and 1. Nut butter has a high nutritional value and provides the body with healthy proteins and fats. Eating 2 tablespoons of butter can keep you full and give your body a lot of nutrients. You can spread peanut butter on toast and enjoy it as a breakfast or a delicious snack. You can also eat nut butter with various fruits such as apples or bananas.

  • The Unknown Health Benefits of Peanut Butter

11. Almonds

Almonds are high in vitamin E. It also contains protein, manganese, magnesium, copper, phosphorus and vitamin B2 (riboflavin). Almonds are rich in antioxidants that protect you from oxidative stress. Oxidative stress can damage molecules in cells and lead to inflammation, aging and diseases such as cancer. In addition to helping to improve mood, almonds are effective in controlling blood sugar levels, lowering blood pressure, lowering blood cholesterol levels and preventing the oxidation of bad cholesterol, or LDL. You can eat almonds alone as a snack or add it to various smoothies and snacks.

12. Avocado

Avocado is a unique fruit because, unlike other fruits, it is low in carbohydrates and high in fat.

By eating avocados Vitamin K, folate, vitamin C, potassium, vitamin B5, vitamin B6, selenium, copper, iron, vitamin B2 (riboflavon), vitamin B3 (niacin), manganese, magnesium, vitamin E and zinc (zinc) ) Receive. As you can see, avocados are very nutritious; So do not neglect to eat it. It is good to know that avocados have more potassium than bananas. The monounsaturated fatty acids in avocados are good for heart health. You can toast the toast and spread the avocado on it. Put a scrambled egg on the bread and enjoy eating it as a nutritious and delicious breakfast.

13. Salmon

BingMag.com 28 delicious superfoods that boost your mood

Salmon is a fatty fish that is high in vitamin D. The compounds in salmon help maintain a healthy central nervous system. This type of fatty fish is rich in omega-3 fatty acids; By eating 100 grams of salmon, you get 2.3 grams of long-chain omega-3 fatty acids. It is also an excellent source of protein. Protein plays an important role in the body.

This nutrient protects the health of bones, helps the body in the process of recovery after injury, maintains muscle mass during the process of weight loss, muscle building and so on. useful. Salmon is rich in B vitamins, including vitamin B12, niacin, vitamin B6, riboflavones, pantothenic acid, thiamine and folic acid. You can smoke, grill or steam salmon and enjoy it as a delicious lunch or dinner.

Cottage cheese

Do not underestimate the nutritional value and benefits of cottage cheese. Fresh cottage cheese contains protein and tryptophan. Tryptophan is an amino acid that has been reported to help improve mood, according to various studies. You can use cottage cheese in various dishes.

15. Roasted chickpeas

Chickpeas contain vegetable protein. You can eat it as a delicious and nutritious snack of roasted chickpeas. Roasted chickpeas provide the body with essential nutrients such as folate, manganese and iron. To get acquainted with the properties of chickpeas, read the following article.

16. Spinach

Spinach is a leafy vegetable that has many benefits for the body. Spinach contains a variety of vitamins and minerals, including fiber, folic acid, vitamin A, vitamin C, vitamin K1, iron, calcium, potassium, vitamin B9, vitamin E and vitamin B6. Herbal ingredients in spinach include lutein, kaimferol, nitrate, quercetin and zeaxanthin. Spinach contains antioxidants that fight oxidative stress and reduce the damage they cause. Spinach improves mood, reduces the risk of heart disease, lowers blood cholesterol levels, prevents cancer and lowers Blood pressure helps. You can chop spinach and add it to various salads. You can also use spinach in various smoothies. The nitrate in this leafy vegetable helps improve athletic performance.

17. Sweet Potato

Sweet potato is rich in an antioxidant called beta-carotene, which greatly helps increase the level of vitamin A in the blood. This nutrient is highly nutritious and high in fiber. You can eat this delicious and filling vegetable either cooked or fried. Vitamin E, Vitamin B5, Vitamin B6, Manganese, Potassium, Vitamin C, Protein and are among the nutrients found in sweet potatoes. Improving mood is not the only property of sweet potatoes. Other beneficial properties of this nutrient include prevention of vitamin A deficiency, regulation of blood sugar levels, reduction of oxidative stress and risk of cancer. Sweet potatoes give the body good vitamin B6. This vitamin is an essential coenzyme for cognitive development.

18. Raspberries You can eat raspberries as a great summer snack. The nutrients and vitamins in raspberries include fiber, protein, vitamin C, manganese, vitamin K, vitamin E, B vitamins, iron, magnesium, phosphorus, potassium and copper. The antioxidants in raspberries reduce the risk of chronic diseases such as heart disease, diabetes, obesity and cancer. The high fiber and tannins in this berry help control blood sugar levels. Other benefits of raspberries include improving arthritis, helping to lose weight and fighting aging.

19. Pistachios

You must know that pistachios increase the health of the body in different ways. If you can not sleep well at night, eat about 30 grams of pistachios after dinner. The protein, vitamin B6 and magnesium in this type of brain help you sleep better and be more alert the next morning. Eat pistachios alone or add it to various foods to enjoy its properties.

20. Oatmeal

Oatmeal can be a great breakfast to boost heart health. The soluble fiber in oats keeps you full for longer. Its B vitamins also give energy to the body. Oats are highly nutritious and contain good amounts of manganese, phosphorus, magnesium, copper, iron, zinc (zinc), folate, vitamin B1, vitamin B5, calcium, potassium, pyridoxine and vitamin B3 (niacin). The beta-glucan fiber in oats helps lower blood sugar levels, increase satiety and increase the growth of beneficial bacteria in the digestive tract.

21. Macha

Macha has as much caffeine as coffee; This is a good option to increase alertness in the morning or evening. Various studies have shown that consuming 300 to 400 mg of caffeine per day reduces cognitive decline, improves memory and increases energy levels.

22. Coffee

Coffee lovers are not surprised to see the name of their favorite beverage on this list, as they drink a cup of coffee whenever they are not feeling well to improve their mood. One study found that women who drank coffee regularly were less likely to develop depression.

Asparagus

Asparagus, although low in calories, has a high nutritional value. One cup (90 grams) of cooked asparagus provides good amounts of protein, fiber, vitamin C, vitamin K, vitamin A, folate, potassium, phosphorus, vitamin E, zinc, riboflavones and iron. Asparagus is an excellent source of vitamin K, which is useful in increasing bone health and blood clotting. This nutrient is a good source of antioxidants. By eating asparagus, you can increase the health of your digestive system. If you want to lose weight, be sure to add asparagus to your diet. Asparagus contains prebiotics that are good for the gut. It also contains an amino acid called asparagine, which has diuretic effects.

24. Salsa sauce

BingMag.com 28 delicious superfoods that boost your mood

Salsa sauce also falls into the category of foods that help improve mood. This famous sauce is made with chopped vegetables and herbs and has a very good taste. The lemon juice, onion and tomato juice used in this sauce are all rich in vitamin C, which acts as an antioxidant. This vitamin helps prevent heart disease and collagen production. This type of sauce is useful in keeping blood sugar levels constant, hydrating the body, protecting you against cancer and increasing heart health.

25. Figs

Figs are a healthy nutrient that helps you sleep better because they contain potassium, magnesium, calcium and iron. These minerals help increase blood flow and muscle contraction. You can eat figs alone or eat it with cream.

26. Eggs

Eggs are a good source of protein. In addition it has choline. Choline is an essential nutrient that is involved in many bodily functions. Eggs in the superfood category contain vitamin A, folate, vitamin B5, vitamin B12, vitamin B2, phosphorus, selenium, vitamin D, calcium, vitamin B6 and zinc. Although eggs contain a lot of cholesterol, they do not have a negative effect on blood cholesterol levels. Eggs increase the level of good cholesterol or HDL. Eggs not only help improve mood, but also reduce the risk of heart disease and increase eye health due to their lutein and zeaxanthin content.

27. Watermelon

Watermelon is a popular summer fruit that can amaze you with its many benefits. Watermelon is a good option to prevent dehydration. Vitamins and nutrients of this summer fruit include vitamin C, vitamin A, potassium, magnesium, vitamins B1, B5 and B6, lycopene and beta-carotene. Watermelon contains compounds that may help prevent cancer. Watermelon is a good option for improving mood. Apart from the body, this delicious fruit is also good for the skin and hair. Slice the watermelon to improve its mood and enjoy it as a summer evening. You can also chop watermelon and use it in fruit salads.

28. Oranges

Oranges are known as one of the best sources of vitamin C. Oranges can also help improve mood. However, this is not the only property of oranges. This winter fruit is highly nutritious and contains fiber, protein, thiamine, folate, potassium and anthocyanins in addition to vitamin C. Oranges increase heart health, prevent kidney stones and are useful in preventing anemia. This fruit helps hydrate the body because it contains various electrolytes such as potassium. You can eat oranges on your own, use them in fruit salads or drink their juice. We have not done anything. If you are not in a good mood and want to improve your mood, you should add some superfoods to your diet. Useful foods and beverages to improve your mood include coffee, maca, eggs, figs, raspberries, oranges, almonds, pistachios, walnuts, chocolate, green tea, and more. These foods not only change your mood, but also increase your body health in a variety of ways. By eating the superfoods mentioned, you will get a lot of vitamins and minerals.

This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

Source: womens health mag

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