5 Ingredients That Lift Your Spirits, According To Science

There are a number of ingredients that lift your spirits. They serve to improve the emotional state due to the phytochemical compounds found inside. For this reason, it is beneficial that they are part of a varied diet.

Keep in mind that moods have a lot to do with diet and habits. For example, an alteration of the intestinal microbiota could generate a greater risk of developing depression and anxiety. It is essential to take care of the bacteria that live in the intestine.

Yogurt to lift your spirits

The first of the ingredients to lift your spirits is yogurt. This food has probiotic bacteria inside. The administration of these compounds is capable of improving mental health, as evidenced by a study published in the journal Nutrients . They can be used as a preventive element or as a treatment.

Most nutrition experts recommend regular intake of fermented foods. Almost all of them concentrate beneficial bacteria for the organism that help to increase the density and diversity of the microbiota. In addition, it is essential to ensure the presence of fiber in the diet to allow the growth of these microorganisms.

Chocolate, the ingredient that improves mental health

In the supermarket you will find a large quantity of very low nutritional quality chocolates. However, those that concentrate high levels of cocoa are capable of exerting positive effects on health. They have antioxidants inside capable of neutralizing the formation of free radicals.

According to research published in the journal Depression and Anxiety , regular dark chocolate intake is associated with a lower risk of depression. This food is capable of increasing mood thanks to its effect on the synthesis of serotonin. It must be introduced in the context of a varied diet to experience the benefits.

Walnuts lift your spirits

Walnuts contain an amino acid called tryptophan in significant amounts. This element acts as a precursor for serotonin, one of the neurotransmitters involved in modulating mood. Its regular consumption improves the quality of sleep and rest, which is associated with a lower incidence of depression and stress.

In general, the presence of nuts in the diet is recommended by almost all experts. Now, you have to moderate your consumption. They are foods with high energy density. If they are eaten in excess, an imbalance of the energy balance could be experienced, which causes an overweight situation in the medium term.

Chili, spicy to relieve chronic pain

It must be taken into account that the inflammatory mechanisms of the body are in many cases responsible for emotional disturbances. For this reason, including foods with anti-inflammatory properties in the guideline can be a good solution for these health problems.

Chili peppers and hot peppers in general have a substance that is capable of exerting this effect, capsaicin . This is responsible for their characteristic flavor. It also causes a certain analgesia, which is why the inclusion of these ingredients in the diet is sometimes recommended in order to improve the management of chronic pain.

Salmon, a fish with fatty acids that act on mental health

Blue fish stand out for their lipid profile. They contain fatty acids from the omega 3 series, compounds necessary to guarantee the correct development of the brain and that the functions of said organ are carried out correctly.

In addition, salmon has a significant anti-inflammatory effect, so it can help prevent episodes of stress and anxiety.

Add mood-boosting ingredients to your diet

As you have seen, it is possible to improve mood by introducing a series of specific ingredients in the diet. All of those that we have mentioned manage to exert a protective effect on mental health if they are included in the context of a varied and balanced diet.

In any case, do not forget that it is necessary to promote other healthy habits to avoid emotional alterations that affect the state of health. It is critical to exercise daily, get at least 7 hours of sleep each night, and cultivate healthy relationships.