To date, there is no question about what metabolic changes the foods you consume make in your body.

You may have read many articles, listened to experts and even dieted. However, these foods

Did you know that it affects your mental state more than your physical structure?

Studies have shown that there is a serious interaction between the foods consumed and mood.

The foods you eat can affect and control your psychology.

It is possible to be more energetic and even happier by paying attention to it.

If you want to be peaceful during the day and be surrounded by positive thoughts, carbohydrates, quality

If you want a sleep and increase in mental activities, proteins, to have a more energetic structure

If you want vitamins and if you want to increase your learning ability, pay attention to consuming oils.

you must show

Of course, it is very important that the nutrients we mentioned above are adequately and balancedly taken into the body. This

Therefore, first of all, the calories and other macronutrients you need during the day are determined by an expert.

The quantity of items needs to be determined.

Find peace with carbohydrates

Carbohydrates accelerate blood flow and help you feel calm and peaceful. Studies 2

post-diet depression in those exposed to a diet low in carbohydrates for a week

demonstrated an increased risk. However; simple foods such as white bread, pasta, sugary foods

complex, such as whole-grain breads, fresh fruit, and cereals instead of carbohydrates.

Carbohydrates should be preferred.

Rejuvenate your mind with proteins

When you consume a food with a high protein content, it is broken down into the smallest building blocks, amino acids.

Substances called neurotransmitters formed with these amino acids keep you awake and energetic.

it makes you feel.

Tryptophan, an essential amino acid, is used in the synthesis of proteins. tryptophan,

It is a precursor to serotonin, the brain’s “feel-good” chemical.

It is especially abundant in meat, fish, fatty cheeses and legumes. tryptophan

A diet that does not contain it can also cause depression, anxiety, sleep disorders, hormone deficiencies and

leads to low concentration levels and causes low serotonin levels.

antidepressant vitamins

It is possible to protect yourself from depression with B group vitamins such as folic acid. Of course in all foods

accumulation in the body and organ damage as a result of excessive consumption of B group vitamins.

it can be lived. Therefore, in a main meal during the day, especially spinach, purslane and parsley.

dark green leafy vegetables and snacks such as tangerines, oranges, hazelnuts, walnuts and almonds.

It is enough to consume fruits and oilseeds.

The lack of folic acid lowers the serotonin level, causing you to enter a depressive mood.

may cause.

Educational oils

The majority of serotonin and dopamine receptors are composed of omega-3 fatty acids and

Omega 3 fatty acids play an important role in improving memory and improving mood.

Studies show that low omega 3 levels can contribute to psychological disorders such as depression and pessimism.

It shows why, but also shows that it causes learning to be difficult. This

Therefore, especially children, fish should be consumed twice a week. Other sources of omega 3

if; flaxseed, walnuts, purslane, canola oil, eggs enriched with omega 3.

Source of happiness chemical mailers

From brain functions, defined as neurotransmitter (dopamine, serotonin, acetylcholine) and nerve

Chemical mailers are responsible for carrying information between cells.

Chemical messengers perform functions such as mood, sleep, memory, and focus. This chemical

In case of incompetence or instability of postmen, motivation decreases and they turn to alcohol and drugs.

resentment increases. For the adequate production of chemical mailers, some of the ingredients in the food

nutrients are needed. In this case, over- or under-production of a certain chemical mailer.

It depends on what you eat and whether the necessary nutrients are present in it.

In short, brain chemistry is very sensitive to inadequate and unbalanced nutrition.


Dopamine is an optimistic mood and vitality, facilitating the flow of sensory information to the brain, focusing and

It is a chemical messenger that causes an increase in concentration, fluency and creativity in the language.


Serotonin is a calming chemical messenger by reducing the flow of sensory information reaching the brain. mode,

appetite, body temperature, sleep pattern, soothing, has the effect of removing negative thoughts.


Acetylcholine is the other important chemical messenger. It is defined as memory manager. in the inadequacy

non-deep trigger sleep state is observed. Filter against external influences such as serotonin

It allows us to pay attention only to the important things.

Chicken, turkey, milk, egg, orange, tangerine, cocoa, legumes, tomato, serotonin and

by increasing the dopamine level, it makes you feel happy, calm and fit.

What makes us who we are is what we actually eat. So be mindful of what you eat for a good mood.

Dietitian Ayşegül Öztürk

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