(The Mediterranean diet has resisted the time test for a reason: it works.)
Fermented foods: Foods fermented such as yogurt, kefir, kombucha, sauerkraut, kimchi and miso help your intestine with healthy bacteria, and thanks to the connection of the intestinal brain, they can strengthen your mood by rebalancing good and bad bacteria. “If bad bacteria in the digestive system become overwhelming, this can cause problems in intestinal and mental health problems,” explains David Mischoulon, psychiatrist and director of the depression program at Massachusetts General Hospital and professor of psychiatry at the Harvard Medical School.
Interesting, a Study of the college of William and Mary have found that people who frequently consume fermented foods which contain probiotics have fewer symptoms of social anxiety than those who do not.
Verde and fruits in bright colors: These contain different antioxidants that can help reduce oxidative stress and fight inflammation, explains Kathleen Holton, nutritional neuroscientist and Associate Professor Provost in Studies and Health Neuroscience at the American University. In particular, eat more berries, citrus and vegetables with green leaves (such as spinach, kale and arugula) “Promote higher levels of optimism and self-efficacy”, reduces psychological distress and protect against depressive symptoms.
The red cabbage richly with colors, broccoli and peppers are also loaded with antioxidants, as well as essential vitamins and minerals. When cooking these colored vegetables, use olive oil, which is good for the heart and the brain.