Tasty foods that can boost your mood | Press

Postdoctoral researcher in nutrition at Hospital Israelita Albert Einstein explains that diet is linked to quality of life and well-being.

April 2019 – Tiredness, irritability, and low spirits can be associated with diet. That’s why investing in a good eating pattern, besides contributing to a healthier life, can be a great way to improve quality of life and mood.

Ilana Elman Grinberg, a postdoctoral researcher in nutrition at Hospital Israelita Albert Einstein, explains that consuming certain substances found in foods—such as potassium, vitamin C, calcium, B-complex vitamins, magnesium, and selenium—can help reduce stress and promote a sense of well-being. “In addition to these benefits, many of these nutrients support the immune system, cell renewal, and the body’s energy production.”

The specialist notes that many of the foods that can positively influence well-being and mood provide umami, the fifth basic taste of the human palate. “The amino acid glutamate is one of the drivers of umami sensitivity and it can be found naturally in foods like meat, fish, cheese, tomato, and egg.”

Another key to improving mood through diet is variety and adding healthy foods such as vegetables. “Among other benefits, proper vegetable consumption supports healthy bodily function, which can help relieve tension.”

Check out the benefits of five foods listed by Ilana Elman Grinberg:

Orange

One of the most common fruits in Brazil year-round, oranges are rich in vitamin C, which has an anti-catabolic effect—crucial for people who exercise. “Beyond helping with physical activity—which already helps improve mood—vitamin C in the fruit is a powerful antioxidant.”

Corn

Roasted, boiled, or sautéed, corn is always a practical option that can help lift your mood. “In addition to naturally containing a substance that enables the perception of umami, corn is rich in magnesium, which helps relax muscles and aids in combating stress.”

Chocolate

When bad moods strike, a favorite is chocolate. “The amino acid tryptophan, present in chocolate, is a precursor of serotonin, which acts on the central nervous system, resulting in a sense of well-being and improved mood.”

Fish

Besides being healthy foods, many fish, such as salmon, are umami. “Fish are rich in omega-3, which helps improve memory and acts in various body tissues. Another benefit is their wealth of vitamins B2, B6, and B12.”

Banana

Mashed with oats and cinnamon or eaten as is, bananas are always a quick, tasty choice. “As a carbohydrate-containing food, bananas support serotonin production and provide vitamin B6, important for transmitting nerve impulses. They also contain minerals such as potassium, magnesium, and phosphorus, which support physical activity.”

UMAMI

It is the fifth basic taste of the human palate, discovered in 1908 by the Japanese scientist Kikunae Ikeda. It was scientifically recognized in 2000, when researchers at the University of Miami confirmed the existence of specific receptors for this taste on the taste buds. The amino acid glutamic acid and the nucleotides inosinate and guanylate are the main umami substances. The two main characteristics of umami are increased salivation and the persistence of taste for a few minutes after eating. To learn more, visit www.portalumami.com.br.