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For the good mood, carbohydrates: yes, but

No way to ignore the carbohydrates (sugars) because our cells to provide the “fuel” necessary to function optimally and keep our good mood tibia gold. By cons, know that they are not all equal. The glycemic index (GI) of food measures the rate of blood glucose (blood sugar) after ingestion of the food relative to a reference standard that is pure glucose. The high-GI carbohydrates, often called “fast sugars” does provide a momentary burst of energy. Two hours later, unless you swallow another factory, the pump stroke is inevitable.

A focus: legumes (chickpeas, lentils, beans …) and carbohydrates low glycemic index, whole grains such as rice, quinoa, spelled, wheat or oats in their various forms, flakes, breads or pasta.

The omega-3 were all good for the good mood

Omega 3 and omega 6 essential fatty acids (EFAs), must necessarily be provided by the diet because our bodies are unable to produce itself. To view a morale high, it is essential to ensure well-balanced intake of these essential fatty acids. Currently, our consumption of fats rich in omega-6 is significantly higher than our consumption of omega 3. They are nevertheless recognized as excellent natural anti-depressants.

A focus: rapeseed oil or nuts and fatty fish (salmon, mackerel, tuna, herring, sardines, anchovies …) are especially rich in omega 3. In contrast, fallen earth chips,sunflower oil is quite rich in omega 6.

Magnesium: an asset good mood!

Magnesium is a mineral vital to energy production. It is responsive to stress throughout the body. In cases of chronic stress, magnesium is excreted in the urine and a deficit or deficiency, can be installed.

A focus: legumes (lentils, chickpeas, kidney beans), oilseeds (almonds, walnuts, hazelnuts, cashews), whole grains (rice, wheat, oats …) and spinach.

Iron, again and again!

Iron stimulates the immune system and is essential for the production of many neurotransmitters, which are themselves responsible for balancing the body’s nervous. Iron deficiency can cause a decrease in physical performance and mental causing fatigue and irritability.

A focus: whole grains (rice, pasta, bread …), legumes, fatty fish and oilseeds. Avoid all refined products that have lost their minerals and other important nutrients!

Full of vitamin B

You feel irritable and easily raplapla? Take a course of vitamin B! This vitamin essential for energy production also allows the synthesis of neurotransmitters that stimulate the body (norepinephrine and dopamine) or put to rest (serotonin).

A focus: bananas, lean meats, fish,darkfall gold, seafood, spinach, asparagus and eggs.