- Fatty fish-trout, salmon, herring, tuna and mackerel-any wild fish from the cold seas because it is rich in omega-3 fatty acids. These acids participate in the production of the hormone of happiness (serotonin) and reduce the excessive production of stress hormones (cortisol and adrenaline). Oily fish have multiple benefits for the nervous system. Eat 100 to 150 grams of fish two or three times a week. If you do not like fish, consult a doctor on how to replenish the reserves of omega 3 fatty acids in the body.
- Bananas – contain vitamin B which has a beneficial effect on the nervous system and the alkaloid harman. Harman evokes emotional enthusiasm and helps to experience emotions more strongly. Two bananas a day is the norm for an adult.
- Oatmeal – when a person feels lethargic and tired, then porridge with oats is an irreplaceable meal. It is rich in thiamine and magnesium. They help to avoid mood swings. They participate in the creation of energy. Choose a whole grain of oats or oat flakes for a longer preparation to feel the positive effect. The norm is 150 grams per day.
- Walnuts, almonds and pistachios – contain a spectrum of anti-stress microelements, vitamin E, riboflavin B2, zinc, magnesium which help fight fatigue and irritability. Riboflavin stimulates the production of serotonin. 20-30 grams per day is the norm.
- Dark chocolate or cocoa powder-phenethylamine is contained in cocoa beans. Phenethylamine is responsible for the production of endorphins also the hormone of happiness. It strengthens the nervous system because it is like a powder rich in magnesium. The daily norm is 25-30 grams.