Food has a fundamental role in our health, and it also has a direct connection with our mood, our productivity and performance in tasks and also in the way we think.

Our diet, in addition to the relationship it has with our health and the well-being of the body, has a fundamental role in our thoughts and the way we see the reality that surrounds us; We all know the negative effect that a large and poor quality food has, it makes us feel “heavy”, inflamed and in a bad mood in a few minutes.

For this reason, the consumption of certain foods will help us to feel more productive, have more performance with a better state of mind and enhance our intelligence.

Foods to be happier, smarter and more productive

Everyone wants to be happy, but that doesn’t mean everyone is happy. It can be a struggle for many of us to continually stay in good spirits, so we must also pay attention to what we eat.

Like any medicine, these vegetables and foods won’t eliminate all of your problems, but they can and will provide an emotional boost when you need it.

1. Spinach

Spinach and other green leafy vegetables, like kale, are rich in folate, the natural form of folic acid found in food. Folate is a natural B vitamin that helps the brain create serotonin , a neurotransmitter required for happiness and a good mood.

Spinach is extremely easy to incorporate into your diet – it can be used in place of lettuce in a salad, and it can be added healthily and flavorfully to just about any food, including hamburgers and eggs. Many people believe that the flavors of spinach and onions complement each other, so try adding spinach to any dish that contains onions.

2. Brazil nuts

This fruit is a great source of selenium, which can be recommended in cases of depression or to maintain a good mood, they are also effective in preventing heart disease and certain types of cancer.

It is very easy to incorporate Brazil nuts into your diet. They taste similar to almonds, so they can be eaten as a dessert or before a meal, but they can also be eaten alone.

3. Salmon, mackerel and tuna

Oily fish, such as mackerel, salmon, trout, and tuna, are fish that typically live near the surface of the sea. They are rich in omega-3 fatty acids, which play a crucial role in brain function and have numerous mood-enhancing benefits.

Oily fish can be baked, broiled, or fried, and can be eaten on its own or in salads or sandwiches.

4. Broccoli

This vegetable contains a trace mineral called chromium, which in addition to helping you metabolize food, also increases the levels of serotonin , norepinephrine and melatonin in the brain, which helps regulate mood. It has even been shown to decrease the symptoms of atypical depression (such as overeating and sleeping excessively). You can also get chromium from grape juice and potatoes.

5. Anacardos

Cashews are packed with zinc, a mineral that decreases depressive symptoms and even improves the response to antidepressants. Lack of this vitamin can lead to loss of appetite, depressive symptoms, and a weaker immune system. Roasted pumpkin seeds and pork tenderloin are also good sources of zinc.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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