Healthy eating habits: Foods that boost your positive energy

In a world full of daily stress and concerns, diet plays a vital role in determining our psychological state and the positive energy we feel. Not only does it provide us with the energy needed to perform daily activities, but also because some foods contain nutrients that can boost mood and increase feelings of happiness and contentment. Let us review the effect of food on the psychological state and the foods that contribute to enhancing positive energy.

 The effect of food on the psychological state

Food is not just fuel for the body, it is also an important source of nutrients that directly affect the brain and mental functions. For example:
- **Neurotransmitters** such as serotonin and dopamine, which affect mood, require specific nutrients to be manufactured.
- **Vitamins and minerals** play a vital role in supporting brain health and neurological function.

 Foods that contribute to enhancing positive energy

 Fresh fruits

Fresh fruits are not only delicious, they are also rich in vitamins and minerals that are essential for a healthy brain and body. For example:
 Bananas contain potassium and vitamin B6, which help in the production of mood-boosting serotonin.
 Berries are rich in antioxidants that protect the brain from damage and improve memory.
 Oranges and kiwis contain vitamin C, which boosts the immune system and reduces levels of cortisol, the stress hormone.

 Leafy vegetables

Leafy vegetables such as spinach and kale are full of nutrients that contribute to improving psychological state, including:
 Folic acid helps in the synthesis of serotonin, which contributes to improving mood.
 Iron boosts energy and fights fatigue.
 Magnesium helps reduce anxiety and improve sleep.

 Nuts and seeds

Nuts and seeds are a great source of healthy fats, proteins and vitamins that support mental and physical health, such as:
 Walnuts are rich in omega-3 fatty acids that support brain health.
 Almonds contain magnesium and vitamin E, which boost energy and reduce stress.
 Chia and flax seeds**: They contain fiber and proteins that help regulate blood sugar levels and improve mood.

 Whole grains

Whole grains such as oats, brown rice, and quinoa provide sustainable energy and contribute to improving psychological state, as they:
 A good source of fibre**: It helps stabilize blood sugar levels, keeping you energized throughout the day.
 Rich in vitamins and minerals such as B vitamins, which support brain health and increase concentration.
 It contains protein**: which helps build muscle and maintain energy levels.

 How to improve your diet to improve your mood

To make the most of foods that promote positive energy, you can follow the following tips:

 Eat balanced meals

Make sure to eat meals that contain all the basic food groups: proteins, carbohydrates, and healthy fats. This helps in providing sustained energy and improving mood.

 Include fresh foods

Try to include fresh fruits and vegetables in your daily diet. These foods are rich in vitamins and minerals that promote mental health.

 Avoid processed foods

Processed and packaged foods often contain unhealthy sugars and fats that can lead to fluctuations in blood sugar levels and increase feelings of fatigue and fatigue.

 Eat meals regularly

Eating small, frequent meals helps maintain energy levels throughout the day. Avoid skipping meals, especially breakfast, because it provides you with the energy needed to start the day actively.

 Drink plenty of water

Dehydration can lead to fatigue and poor concentration. Make sure you drink adequate amounts of water daily to keep your body hydrated and increase energy.

 Examples of meals that promote positive energy

 the breakfast

 Oatmeal with fruits**: Mix oatmeal with milk and add fresh fruit pieces such as berries and bananas. You can add some nuts and honey to enhance the taste and nutritional value.
 Green Smoothie Mix spinach with banana, apple, and orange juice to get a smoothie full of vitamins and minerals.

 the lunch

 Leafy Greens Salad Mix the spinach with diced tomatoes, cucumbers and carrots and add some walnuts and flax seeds with an olive oil and lemon dressing.
 Brown Rice with Vegetables and Chicken Serve brown rice with pieces of grilled chicken and grilled vegetables such as broccoli and peppers.

 dinner

 Grilled Fish with Quinoa**: Serve grilled salmon with cooked quinoa and leafy greens.
 Lentil Soup Make lentil soup with tomatoes, carrots and celery. You can add some lemon to add a refreshing flavour.

 snacks

 Fresh fruits Eat fresh fruit such as apples or kiwi as a snack during the day.
 Mixed Nuts Keep a packet of mixed nuts like almonds, walnuts and cashews for an energy-packed snack.



Food plays a major role in improving psychological state and increasing positive energy. By including foods rich in vitamins and minerals in your daily diet, you can achieve a noticeable improvement in your mood and activity levels. Remember that healthy eating habits are not only about nourishing the body, but also about enhancing mental health and a sense of happiness and contentment. Choose wisely what you put on your plate, and enjoy the health and psychological benefits that come with proper nutrition.