Seasonal foods: The pantry of good humor in summer

Among the foods that welcome you to summer are some that in turn put you in a good mood.

Some foods have compounds and nutrients that act directly or indirectly on the brain and nervous system to improve mood.

You deserve a dose of cocoa

• Without sugar or milk, cocoa is a luxury you can afford. A small amount provides substances that make you feel good, such as caffeine, theobromine and n-acylethanolamines similar to the cannabinoids in marijuana.
• It is also very nutritious, as a serving of about 15 g provides half of the daily needs of iron and significant amounts of magnesium, calcium, phosphorus, copper, selenium and zinc, among other minerals.
• To prepare a different cup of cocoa, you can mix pure defatted cocoa with kuzu – which will provide texture -, homemade almond milk and a natural sweetener such as cinnamon or vanilla powder.

Oatmeal gives you constant energy

• Group B vitamins are   abundant in oats and have a beneficial and relaxing effect on the nervous system.
• They provide energy, but thanks to the fiber it will be released little by little and you will not suffer ups and downs.
• Mix a few thick rolled oats with unsweetened non-dairy milk and a few pieces of fruit. Leave it overnight in the fridge and have it fresh for breakfast.

Smile with a handful of chia

• Omega 3. These fatty acids make communication between neurons more fluid and your mood will improve.
• Less depression a study from Kyung Hee University (South Korea) published in Asia Pacific Psychiatry found that omega-3 consumption is associated with a lower risk of depression, especially in women.
• Make yourself an ice cream. You can prepare it with two frozen bananas in pieces, a teaspoon of chia seeds and half a glass of coconut milk. Pass it all through the blender and you have a creamy ice cream.

More balance thanks to the banana

• Bananas are rich in vitamin B6, essential for the balance of the nervous system, and to synthesize in the brain the neurotransmitters dopamine and serotonin, protagonists of mental balance.
• The prebiotic fiber it contains (almost 4 g in a medium-sized banana) is one of the best gifts you can give your gut microbiota. A varied flora, with well-nourished beneficial bacteria, is a mental health insurance. Keep in mind that the amount of fiber is greater in the slightly green pieces.
• Excellent creamy and nutritious smoothies are prepared with vegetable milks or fruit and banana juices. It”s also a perfect fruit for breakfast – try a slice of bread with peanut butter and banana slices.

Win sympathy with cherries

• The funniest fruit. For some reason the cherry gives off good vibes. Perhaps it is because it is one of the few foods that contains a significant amount of serotonin, the neurotransmitter of well-being.
• Anthocyanins, in addition to giving it its intense color, keep neurons in good condition.
• Not just fresh. Apart from consuming them as table fruit, you can also include them in salads, soups, sauces, desserts, ice creams or as a garnish in complete unique dishes.

Vegetable kefir fills you with joy

• Fermented. Every tablespoon of kefir – Turkish for “blessing” – fills you with a buzz of beneficial bacteria. These convert part of the carbohydrates into fatty acids that stimulate the nervous system and ward off symptoms of depression.
• Serotonin Gut bacteria also produce serotonin, which regulates mood, stress response, appetite, or sexual desire. It is also responsible for the feeling of “butterflies in the stomach”.
• With vegetable milk. Kefir, which was traditionally made from goat”s milk, can be made with water and sugar or plant-based milk. You can make it with almond milk, which you can make yourself from raw almonds. To grow kefir, add a teaspoon of whole grain sugar per cup.