Food and Your Mood

Many times when we are stressed, sad, have a headache, or suffer from some other ailment, it may be that the cause lies in our diet or that it contributes to it. We mention this because there are nutrients that make us feel good, which are an important part of any diet and are easy to consume. For example, among the nutrients that help us feel good and full of energy are: - Vitamin D. People who live in sunny places get enough vitamin D, but if there are many cloudy days, it's necessary to go out in the sun or take it. A lack of vitamin D can contribute to feelings of depression and melancholy. It is found in some mushrooms like shiitake, cod liver oil, eggs, salmon, and sardines. - Omega 3 fatty acids. These promote the formation of cell membranes and hormone production. They help us to be in a good mood. Flaxseed, chia seeds, and fish oils are the best sources. - Zinc. Helps with testosterone secretion, which provides energy and improves cognitive performance. Zinc is found in seafood and meats. - Pantothenic acid (B5). It has a strong relationship with mood changes and fatigue. If the body lacks this nutrient, it paves the way for depression and lack of motivation. It is found in avocados, cauliflower, corn, and sweet potatoes, but the largest source is beef liver. - Iodine. This nutrient is very important for the proper functioning of the thyroid. A lack of iodine can cause weight gain and make us feel sad and lacking in energy. It is found in seaweed, potatoes, dairy products, some cooking salts, and white beans. - Vitamin B2. It is very important for nerve cells. A deficiency can lead to depression, irritability, and decreased cognitive ability. It is found in seafood, beef liver, meats, eggs, and fish. - Folate. Helps maintain brain health. It is found in nuts, yeast, green leaves, sunflower seeds, peanuts, various types of beans, chickpeas, and others. Cooking Recipes Now that we have learned which foods can provide us with a better state of health and mood, we want to leave you with some recipes that contain them for you to prepare at home. (We recommend clicking on the recipe title for more preparation details) Fish Fillet with Citrus Sauce and Ginger. A delicious recipe for cooking fish fillets in a citrus sauce with ginger. It is a great option for diets as it has only 130 calories per serving and 5 grams of carbohydrates. Grilled Salmon in Spicy Red Fruit Sauce. PAM helps you control the amount of fat when cooking your dishes. By preparing this recipe with PAM, your dish will have 20% fewer calories and 50% less fat than if you had prepared it with conventional liquid oil. Beef Stew with Mushrooms. Delicious recipe for beef stew accompanied by mushrooms. Melted Chicken Poblano Style. PAM helps you control the amount of fat when cooking. By preparing this recipe with PAM, your dish will have 10% fewer calories, 22% less fat, and 15% less cholesterol than if you had prepared it with conventional liquid oil. Charro Beans. In this recipe, bay beans are seasoned with chorizo, bacon, cilantro, onion, and garlic. It is a great companion for a spicy breakfast; serve it with Milpa Real Toasts. Caesar Salad with Shrimp. Adding shrimp to this salad will give it a very special and different flavor. It is a healthy recipe and recommended for the whole family.   To discover more healthy recipes, click here.