There are a number of vitamins and minerals that give us a sense of calmness. These substances, found in common foods, help to cope with negative emotions and maintain a positive attitude in any situation.
Instructions
Step 1
Food rich in fiber has a beneficial effect not only on the digestion process, but also normalizes the functioning of the nervous system. Therefore, be sure to include whole grain breads, wholemeal cereals, fresh vegetables, fruits and berries in your daily menu.
Step 2
Phosphorus is the most important mineral that relieves muscle tension and nervous irritability well, actively stimulates mental activity. This substance is found in fish, cereals, legumes, by-products (liver, kidneys).
Step 3
Strengthening the nervous system is directly related to the amount of iron in the body. To replenish the reserves of this trace element, use buckwheat, beef, liver, spinach, apples, apricots.
Step 4
Calcium deficiency can hinder the transmission of nerve impulses and make a person irritable. To prevent this condition, include in your diet fermented milk and dairy products, legumes (beans, peas, lentils) and nuts.
Step 5
Magnesium is involved in the synthesis of neuropeptides in the brain. This element is responsible for transmitting braking signals from the center (head) to the periphery (nerves and muscles of the body). Lack of sufficient magnesium leads to overexcitation of the nervous system and loss of strength. The main sources of the trace element are fresh vegetables, herbs, buckwheat and millet porridge, barley, legumes.
Step 6
B vitamins relieve nervous tension. Add green vegetables (cucumbers, zucchini, cabbage, celery) and beans to the menu.
Step 7
Amino acids (glutamic acid, glycine, tryptophan, tyrosine) have a targeted effect on the functioning of the brain. These substances calm the nerves and normalize sleep. They are found in hard cheese, eggs, fish, milk, potatoes, and bananas.
