People who consume few carbohydrates, deny themselves happiness, thereby worsening the mood of a person and the lack of substances increases.
Folates
Scientific studies have shown a link between a person's mood and lack of chemicals and folate. More than 2000 people took part in the experiment. It was found that people who use the least amount of folate, the risk of depression is 67% higher than the rest. Folate promotes the synthesis of S-adenosylmethylonin, a chemical in the brain, which is a natural antidepressant. Vitamin B is found in legumes, herbs and orange juice. The recommended amount is 400 mcg per day, but you may need twice as much to avoid melancholy. Vitamin Bi2 (much in meat) also helps, its daily use can have a similar effect on S-adenosylmethylonin and homosysteine.
A century ago, our diet was more rich in omega-3 fats, which people radiated from fish and cow meat that were fattened with cereals, and the growth rates of depression were probably 100 times lower than today. The ratio of omega-6 to omega-3 from 5: 1 to 10: 1 is optimal, in most people this ratio is closer to 20: 1. To increase the level of omega-6, you need to consume more flaxseed oil, fatty fish, whose meat contains low amounts of mercury, for example, salmon and sardines. There is a fish once a month is not enough. These products must be consumed at least several times a week. Products containing omega-3 fats in leafy greens, in flaxseed and oil from it. Reducing the use of these products can be a decisive factor in the emotional decline, mood and lack of substances - one of the types of depression that usually occurs in the winter months. Nutritionists draw attention to the fact that in those regions where a person's diet contains more fish, less than the percentage of people suffering from depression.
Do you have any difficulties when you need to concentrate? Perhaps it's iron. A person uses less iron than necessary. Scientists have found that the lack of iron in women can cause difficulties in the accuracy and speed of information processing. Symptoms are not always the same: it can be malaise, forgetfulness, loss of strength and, as a rule, poor health. Check the hemoglobin level if you think you have a lack of iron, talk with your doctor who will determine if additional iron is needed. By the way, such compounds as fats are vital for the proper functioning of brain cells. With a person's bad mood and lack of substances, there is a connection between these cells, so memory may get worse. Eating foods that contain fats, such as eggs, peanut butter, milk, guarantees you get the 420 mg you need the day.
Minerals also affect the mood of a person and the lack of substances. Depression, anxiety, spasms associated with premenstrual syndrome, are similar to symptoms of clinical calcium deficiency. In fact, PMS can really be a manifestation of a violation of calcium and vitamin D metabolism, an early indication of the risk of osteoporosis.
Calcium has a particular effect on hormones, "regulates" pain, because it also affects the function of neurotransmitters in the brain.
Calcium. A woman needs only 600-800 mg of calcium per day, but to alleviate the symptoms of PMS, you need 1000-1200 mg.
Magnesium can also improve mood. Studies show that it gives relief to women who suffer from a headache during menstruation. Daily intake of vitamin D (400 ME) and magnesium (400 mg) can also alleviate PMS. Spinach, tofu, sunflower seeds will help to fill the daily rate.