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Use your diet to improve your mood while in quarantine

In order to have good eating behavior you need to start off with a good mood. Of course, there will be days when you will be in the mood for comfort food, however a good tip is to not exceed 1-2 times a week when eating a sweet or salty snack.

In order to have a good mood and to secrete the hormones that make you happier, you need to ensure that you have enough B-complex vitamins in your diet as they play an important role in the proper functioning of the nervous system.

Niacin (otherwise known as Vitamin B3), plays a regulating role in mood and appetite, while vitamin B12 and folic acid protect us from depression and other nervous system disorders. Good sources of niacin and vitamin B12 are chicken, fish, liver and beef, while niacin is available in smaller quantities in other foods such as wholemeal bread and pastawholemeal cereals and dairy.

Whole grains and cereals are essential both for reducing morbidity from diabetes and for preventing obesity, according to a recent study published by Prof. Dr. Hauner, from the University of Munich, Germany. Finally, folic acid is found in large quantities in beef liver, as well as in green leafy vegetables, such as spinach, lettuce, broccoli, cabbage and banana.

Furthermore, selenium is also a powerful antioxidant that protects nerve cells of the brain from free radicals. Many studies have even linked selenium deficiency to mood disorders while lack of it seems to make the person more vulnerable to stress. Good sources of selenium include Brazilian nuts and pistachios, pork, beef, chicken and fish, as well as sesame and its products.

Cocoa also belongs to foods rich in selenium, while it also contains other trace elements that influence mood - such as magnesium. We recommend that you consume small amounts of cocoa, either as a beverage, or by eating small pieces of dark chocolate a few times a week.

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