1️⃣ 📎 Foods rich in 【Omega-3】:
👉 Scientific principle: Reduces brain inflammation, protects nerve cells, and lowers anxiety levels.
👉 Includes: Mackerel 🐟, Pacific saury, anchovies, flaxseeds, walnut oil, etc.
2️⃣ 📎 Foods rich in 【Probiotics】:
👉 Scientific principle: Probiotics work by influencing the gut-brain axis. Approximately 90% of serotonin is synthesized in the gut, linking gut health closely to well-being.
👉 Includes: Kefir, natto, yogurt, sauerkraut, kimchi, miso, cheese, fermented tofu, etc.
3️⃣ 📎 Foods rich in 【L-Theanine】:
👉 Scientific principle: Increases GABA levels in the brain. GABA is an inhibitory neurotransmitter that helps reduce anxiety and promote relaxation.
👉 Includes: Green tea 🍵, matcha, oolong tea, etc.
4️⃣ 📎 Foods rich in 【Tryptophan】:
👉 Scientific principle: The body cannot synthesize it independently; it must be obtained through diet. It participates in the synthesis of serotonin, a "mood stabilizer."
👉 Includes: Soy protein, pumpkin seeds, chicken breast, eggs, milk, bananas, etc.
5️⃣ 📎 Foods rich in 【Antioxidants】:
👉 Scientific principle: Protects the nervous system and promotes dopamine production.
👉 Includes: Blueberries 🫐, sea buckthorn, kale, beetroot, dark chocolate, black coffee, cinnamon, etc.
6️⃣ 📎 Foods rich in 【B Vitamins】:
👉 Scientific principle: B vitamins are a group of 8 water-soluble vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin). They play key roles in energy metabolism, nerve function, and mood regulation.
👉 Includes: The vitamin family is extensive, covering many foods. Representative foods rich in B vitamins: animal liver, salmon, eggs, avocado, grains, etc.
7️⃣ 📎 Foods rich in 【Vitamin C】:
👉 Scientific principle: Vitamin C’s important role in regulating mood, alleviating anxiety, and improving depression transforms this "cold vitamin" into a "mood vitamin."
👉 Includes: Fresh jujubes, kiwifruit, strawberries, oranges, broccoli, etc.