Its difficult to find a single food to make you slim or happy in a day, but it is easier to find diets to end your allergy woes and improve the quality of your life. Certain foods are loaded with vital nutrients and minerals essential for your overall being, according to science. In reference to Darjush Mozaffarian, MD, an associate professor of cardiovascular medicine at Harvard School of Medicine, diet comes with tremendous effects on short- and long-term health, particularly when dealing with obesity, heart disease, or diabetes. He adds that you should focus on eating a variety of healthy foods instead of a single magic bullet. Here are seven foods that can make you happy and are also healthy:
Fish, particularly salmon is rich in protein and contains omega- fatty acids, which makes you happy and smart while helping ease pain at the same time. Since your body can’t synthesize omega 3 fatty acids, the best way you can get them is to slot in fish in your meals. Fish like salmon, sardines, herring, mackerel, black cod, halibut and Arctic char are good sources of omega 3. According to Sea Choice, a non-profit organization, eating fish at least twice every week from a sustainable source is ideal for your health as it averts various issues like osteoarthritis, helps sleep, reduces joint and muscle inflammation, improves cardiovascular health, and protects your eyes among other benefits.
Tomatoes contain an antioxidant called lycopene. According to Lisa Wood, Ph.D., nutritional biochemist, a senior lecturer and co-author of a research conducted at the University of Newcastle, lycopene reduces inflammation in the lungs and the number of mucus-secreting cells in response to allergens. She adds that though it was an animal study, more studies are still required to prove that eating concentrated sources of lycopene like cooked tomatoes can help allergic people breathe easily.
Legumes such as beans, peas, and peanuts are rich in magnesium, an essential mineral that plays a pivotal role in energy production. Magnesium is involved in numerous biochemical reactions in the body. According to Forrest Nielsen, Ph.D., a research nutritionist in USDA’s Agricultural Research Service, every time you exercise, magnesium is redistributed all over your body to help supply energy molecules where they are required. Deprivation of magnesium through sweat can make you become easily fatigued or fizzled out. Eating legumes every day can help you fulfill the RDA of 320 milligrams: equivalent to about 3 cups of white beans. A cup of frozen peas on average contains about 35 milligrams.
Milk fortified with vitamin D has a protective effect against the severity of allergic reactions associated with asthma, according to reports in the Journal of Allergy and Clinical Immunology. People who don’t get the adequate supply of Vitamin D are prone to wheezing and asthma. Besides fortified milk, Wood says other good sources of vitamin D include tuna and salmon.
Quinoa is a complex carbohydrate that helps ensure a steady supply of energy. Also, quinoa contains all the nine essential amino acids that our bodies cannot produce. Darryn S. Willoughby, Ph.D., director of Exercise and Biochemical Nutrition Laboratory at Baylor University in Texas, you can increase your energy reserves as well as endurance when you build muscle mass. Avoid carbohydrate sources like white bread or white rice because they can trigger blood-sugar crashes and leave you dragging.
An Apple is one of the America’s favorite fruit rich in flavonol quercetin, an antioxidant compound that works as a natural antihistamine and also blocks allergic reactions, in reference to an article published in the Journal of Biological Regulators and Homeostatic Agents. Avoid peeling apples as most of this compound is found in the skin. On top of this, apples are rich in Vitamin C that helps fight certain common illnesses.
Walnuts contain serotonin, a chemical commonly found in the brain that helps in regulating your mood. Some evidence shows that serotonin can be absorbed directly into the body when consumed orally. In a recent study in Spain, it was found that participants who ate combined sources of serotonin, including walnuts, almonds, and hazelnuts, had more of this feel-good neurotransmitter than their counterparts who didn’t eat nuts.
Whatever you eat can dictate your mood, both in short- and long-term. These seven foods will go a long way in making you feel happier, yet they are healthy. Other than eating for happiness and health remember to exercise for a great physique.
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Sara Biston is a passionate blogger and health article writer. She is an experienced writer who loves writing about beauty skin care, lifestyle, food, health and wellness. She believes in spreading a word of happiness through her writings. Sara’s passion for healthy living became the catalyst for a major career change. She is firm believing the fact that “Tough time never lost but Tough people do”. You can follow her on Twitter, Facebook and Google+ for daily inspiration.