ANANAS
Stress and the lack of magnesium are so closely related that it is advisable for those who lead a very fatiguing life to add foods rich in magnesium, such as bananas. Increasing the intake of magnesium reduces anxiety and makes for better sleeping.
Other sources of magnesium are walnuts, legumes, vegetables and wheat germ.
ORANGES
Two glasses (350 ml.) of fresh orange juice are enough to diminish nervousness, bad moods and depression; low lack of vitamin C, the nutriment which favors the secretion of thee noradrenaline, could provoke irritability and dejectedness.
Also, not eating foods rich in said vitamin prevents the organism from absorbing the iron necessary for fighting fatigue.
WALNUTS
Due to the type of soil in which they grow, Brazilian walnuts are rich in selenium, which, according to certain research, are related to pleasant disposition, one or two walnuts suffice.
Other sources of selenium are fish, seafood, beef and whole-wheat bread.
The majority of foods contain one or several of the 20 aminoacids (which are the principal constituents of proteins, both animal and vegetable).
These substances compete with one another to feed the brain. Eating a few slices of whole-wheat bread contributes to our "hearing" the message of the tryptophan aminoacid, to wit "get happy"
Once it reaches the brain, the tryptophan increases the serotonin, a cerebral substance which tranquilizes and enhances the mood.
The secret is in eating the bread before meat or cheese, which are rich in protein, so that the tryptophan may reach the brain before the other aminoacids.
CHOCOLATE
Ninety percent of all women have a craving for chocolate, especially when they are premenstrual or are bored or very tense.
Some experts believe that like many other foods sweet and rich in carbohydrates, chocolate can have a soothing effect; others, however, consider that the caffeine and other substances contained in chocolate could act as stimulants. Be that as it may, the very pleasure to the palate suffices to make one feel happy.
TURKEY
This source of protein with low fat content is rich in tyrosine aminoacid which heightens the concentration of dopamine and noradrenaline . These are hormones that work within the brain and at the same time increase motivation and encourage reflexes, augmenting the organism resistance to stress.
A turkey, tuna or chicken sandwich are also good options.
RED MEAT
Small quantities of red meat can be a good energy source. 85 grams a day suffice to considerably raise iron intake.
Abstention of red meat could cause more harm than benefit. People who are on this type of diet in order to reduce the cholesterol concentration in the blood are liable to suffer an iron deficiency (mineral which helps to oxygenize the tissues and provide them with energy) thereby causing fatigue and weakness.
HOT PEPPERS
The taste for spicy sauces apparently is not only due to its flavor. Capsicin (this substance through which the pepper acquires its irritating power) stimulates the nervous terminals in the mouth and causes a burning sensation and the brain segregates endorphins which can produce temporary euphoria.
WATER
Low dehydration is a common and often inadvertent cause of weariness.
When the body is lacking liquids the blood flow in the organs lessens and the function of same slows down. Do not drink water only when you are thirsty; the majority of adults require from 8 to 10 glasses of water a day.
Refreshments, teas and coffee are NOT substitutes for water since they may cause diuretic effects and increase dehydration.
COFFEE
A cup of coffee in the morning may be a good way to start the day. The caffeine in 2 cups of coffee are good for clearing the mind an feeling more vigorous for a period of up to 3 hours.
Some researchers feel that caffeine causes a low and passing increase in blood pressure and inhibits the hormone activity which produces drowsiness. Do not exceed more than 2 or 3 cups of coffee a day as more than that may produce irritability and nervousness.
Chocolate The N-acyclethanoloamine group of chemicals found in chocolate stimulates channels in the brain to release endorphins. As every chocoholic knows, a quick fix will, as scientists at the Neuro-sciences Institute in California claim: 'heighten sensitivity and produce euphoria'.
Happiness rating: 5 (out of 5)
Nutritional value: Chocolate contains high quantities of phenols, antioxidants which boost mood, but it also contains large amounts of fat and sugar and so piles on the calories. Because chocolate is sugary, it increases blood sugar levels very quickly, causing an energy boost, but this is followed just as quickly by a slump. So chocolate is best saved for an occasional treat when you really are feeling down in the dumps.
Strawberries These are a rich source of vitamin C, which helps in the production of endorphins and aid the absorption of iron. They are also a good source of potassium, which helps in the generation of nerve impulses. The red colour of strawberries is due to anthocyanidin, a flavonoid known as pecargonidin.These also change our mood for the better.
Happiness rating: 4.
Nutritional value: Sweet enough from their own sugar, strawberries are carbohydrate (starch) free but do contain some fibre. Flavonoids are powerful antioxidants, which help rid the body of harmful toxins.
Ice-cream Most varieties contain a good source of vitamin A, riboflavin, vitamin B12, calcium and protein from the milk.
Happiness rating: 4.
Nutritional value: The best-tasting ice-creams tend to be high in fat and sugar so are best eaten as occasional treats. Less fattening alternatives include calcium-fortified frozen yoghurts and desserts containing just 1pc fat.
Pasta A great source of protein with no fat, pasta is also a good source of complex carbohydrates, which fill us up while releasing energy slowly. Protein contains two amino acids, tryptophan and L-pheny-lalanine, which also produce endorphins. It has been shown that a lack of protein in the diet can cause depressed moods in people with low intakes of these amino acids.
Happiness rating: 3.
Nutritional value: Excellent. Pasta made from wholemeal flour is an even better choice, as it contains a high quantity of fibre and vitamin B complex.
Bananas Bananas are rich in potassium, which is a vital mineral for nerve function. The natural sugars in bananas are released quickly into the bloodstream, making you feel energetic. This fruit contains plenty of starchy carbohydrate, which sustains your good mood.
Happiness rating: 3.
Nutritional value: One of nature's ideal snacks. Contain plenty of potassium, fibre and starch. Also have antibiotic activity and strengthen the stomach lining against acids.
Grapes High in endorphin-producing vitamin C and full of natural sugar for energy.
Happiness rating: 4.
Nutritional value: Good source of potassium. Red and black grapes are high in poly-phenols, which are a powerful source of antioxidants and help to protect against cancer and heart disease.
Oranges High in vitamin C, which produces endorphins. Also contain good quantities of B vitamins and flavonoids.
Happiness rating: 4.
Nutritional value: Oranges, like all citrus fruits, are an excellent source of antioxidants.
Nuts Rich in B vitamins, proteins and selenium, a mineral which has been shown to have positive mood-influencing properties. Brazil nuts are the richest source of selenium.
Happiness rating: 3.
Nutritional value: High in fat, so high in calories. However, the fat is unsaturated and therefore does not contain cholesterol, so nuts are a good source of fat for our diet. A useful form of protein for vegetarians.
Sesame seeds A good source of protein, antioxidant vitamin E and calcium. Again they are a great source of protein for vegetarians.
Happiness rating: 3.
Nutritional value: High source of fat but, as with nuts, this is largely unsaturated and therefore good for us as long as it is eaten in moderate amounts
