What are the five foods that increase happiness?

Healthy diet not only makes it less likely to become diabetes, cancer, obesity, but also has a great effect in terms of keeping mental health, such as reducing risks such as depression. Megan Lee who is a psychology lecturer at Southern Cross University and Joanna Bradbury who is a health care instructor at the university introduce five ingredients that enhance spiritual well-being.

Five types of food to increase your psychological well-being
https://theconversation.com/five-types-of-food-to-increase-your-psychological-well-being-101818

◆ 1: complex carbohydrate
Glycoconjugate is a sugar composed of large molecules contained in fibers and starch, mainly contained in fruits, vegetables, whole grains and the like. Since glucose contained in glycoconjugates is slowly taken into the body, it can slow the rate of increase in blood glucose level, which leads to mental stabilization of mind.

On the other hand, since simple carbohydrates contained in sweets and juices are instantly taken into the body, blood glucose levels will rise and fall greatly, and happiness will be drastically increased or decreased. Therefore, intake of simple carbohydrates seems to make the mind unstable. For this reason, Lee said that "increasing the amount of complex carbohydrates and reducing sweet juice and confectionery is the first step to increase spiritual well-being."

◆ 2: Antioxidant substances
As the cells oxidize, energy is generated for human brain and body activity. On the other hand, this process has been found to cause stress on the body, especially that it has a big impact on the brain. Therefore, Lee said that "taking antioxidant substances contained in fruits and vegetables can reduce the stress on the brain and improve the mood."

◆ 3: Omega 3 Fatty Acid
Omega 3 Fatty Acid is not only used in the process of converting what you ate into energy, it is also known by increasing the secretion of hormones such as dopamine , serotonin , noradrenaline , which are involved in brain health. In addition to that, taking omega-3 fatty acids leads to an improvement in brain function, delaying the progression of dementia and improving the symptoms of depression has been reported in the American nonprofit organization "genetics and It became clear by the research of Center for Genetics and Society.

However, omega-3 fatty acids are difficult to produce in the body and it is said that there is no way to increase intake in the body besides taking it from food. So Lee said that adding food ingredients containing omega-3 fatty acids such as fish, nuts, seeds of plants, green leafy vegetables, eggs, pasture meat, etc. to everyday meals maintains brain health "It is essential."

◆ 4: Vitamin B group
Vitamin B group plays a major role in the production of serotonin and dopamine and can be taken from blue vegetables, beans, bananas, beetroot , etc. It is also known that taking vitamin B 6, vitamin B 12, folic acid plenty is effective in improving depression. Conversely, if vitamin B becomes deficient, it inhibits the production of dopamine and serotonin, which may cause mental problems in the long term. Lee said that "By taking plenty of vitamin B, you can keep your brain healthy."

◆ 5: Probiotics and Prebiotis
Beneficial bacteria and bad bacteria living in the intestines may also affect mood and brain health. For this reason, oligosaccharides and dietary fibers contained in fermented foods such as yoghurt, cheese, black tea mushroom , sour creut and kimchi are obtained from fermented milk such as prebiotics of indigestible food ingredients and lactobacillus · bifidus bacteria Probiotics has the same effect as antidepressant drugs reported by the research team of Nabara University et al. Mr. Lee stated that "incorporating these fermented foods into the diet can improve not only the health of the body but also mental problems such as depression and anxiety."