Thanks to the period in which we live, full of stress and worries, and the need to stay at home, we tend to allow ourselves special moments and pampering, starting with nutrition.
Today more than ever, in fact, food has taken on a fundamental role: it nourishes and cares for body and soul.
On the occasion of World Happiness Day (March 20), nutritional biologist Sara Cordara, specialist in food science and sports nutrition, reveals the ten foods that can change our mood for Uber Eats.
It is he,
dark chocolate, the real food of good humor
, a natural antidepressant: its enchanting aroma, mixed with its content of tryptophan and theobromine, immediately transport us to a more peaceful world, stimulating endorphins and increasing the production of serotonin, the famous hormone of happiness.
Furthermore,
dried fruit
, such as walnuts, almonds and hazelnuts, rich in vitamin B1, folic acid and zinc, fight depressive states;
as well as
oily fish
(anchovies, sardines, anchovies) which, rich in omega 3, influences the development of the nervous system and the release of serotonin and dopamine, the euphoria hormone.
“The effect of sesame and pumpkin seeds and
avocado should
not be underestimated
: the tyrosine they contain increases dopamine, improving our emotional state "comments Dr. Sara Cordara" For the release of dopamine, yes to
beets
, quinoa and whole grains (pasta, rice, bread) which increase the sense of well-being thanks to betaine;
without forgetting saffron, able to restore good mood thanks to the color it gives to dishes and to substances such as safranal and crocin, excellent precursors of dopamine and serotonin ".
Green light also to vanilla and pomegranate, rich in oxytocin, the love hormone that increases closeness and empathy towards others, strengthening and facilitating emotional bonds and tempering tension.
Finally, among the friends of serenity, we can appreciate sunflower seeds which, thanks to magnesium and vitamin B6, reduce stress, anxiety, nervousness, mood swings and fatigue.
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Tiredness, exhaustion and mood swings.
According to the WHO, the
"Pandemic fatigue"
affects 60% of Europeans.
A state of crisis that can also be fought at the table, with the right foods and the most suitable wellness practices
.
"A square of chocolate is undoubtedly good for the psyche and the body - explains Prof Luca Piretta, nutritionist and gastroenterologist at the Campus Biomedico University of Rome - in fact, ethanolamine and phenylethylamine eliminate fatigue, manage to give euphoria and transmit a certain sense of well-being and contentment.
White meats also contribute to increasing well-being because they are rich in tryptophan, an important amino acid for good mood.
They are also light and nutritious foods, which do not weigh down or slow down digestion, while dried fruit contains a large amount of magnesium, a mineral that contributes to muscle relaxation, giving a feeling of relaxation and rest ».
And if it is really true that food is one of the secret ingredients of happiness,
keep an eye on the registry office because every age has its own food dedicated to good humor
.
Unaitalia - the association that represents almost all of the national poultry production - has promoted a series of combinations of white meats and foods.
Here then is a list of nutritional advice and wellness practices designed for each age group.
The psychotherapist Paola Medde suggests, for the elderly, a short walk outdoors and a little gardening with their own plants at home;
they could help to overcome the sense of loneliness, to get distracted and to find a smile again.
For this age group, choosing the right recipe to bring to the table and with the correct combinations is also essential: a dish of chicken or turkey accompanied by pineapple, for example, helps to increase well-being.
«On the one hand - explains Piretta - the vitamin C of the pineapple favors the absorption of iron in the chicken and increases the immune system.
On the other hand, the fruit is rich in bromelain, an enzyme that stimulates the digestion of proteins and frees tryptophan to give well-being ».
And what to suggest to adults, glued to the computer screen for hours and forced to a thousand compromises between work, family and children?
Watchwords: rediscover positivity and optimism.
And being able to set a good example for children who inevitably absorb the moods of adults.
«The password is sharing.
We need to rediscover the sense of being together while having fun.
Parents and children challenge each other in the kitchen, for a game that becomes both motivational and cheerful »reveals Dr. Paola Medde.
And to rediscover happiness even at the table, for everyone a nice sprinkling of cocoa.
After a light meal you can easily transgress with a chocolate cake, perfect for stimulating euphoria, gratifying the palate and relieving the feeling of fatigue.
Sharing is also essential for the youngest.
At the table, a modern and exotic dish such as a cold chicken salad with cereals or cous cous: if accompanied by large leafy vegetables, containing magnesium, this dish can contribute to relaxation and well-being of the body.
"Chicken and turkey contain amino acids of noble proteins, they contain tryptophan which is then converted into serotonin" explains prof.
Piretta «Cereals, especially whole grains, also contain tryptophan and add mineral salts, magnesium and potassium».