Intelligent Nutrition: Food

Tryptophan and carbohydrates humorous: Of the various neurotransmitters, serotonin exerts great influence on mood. She is also the substance known as "magic" and "sedative" that improves mood in general, especially in people with depression.

The brain levels of serotonin are dependent on the intake of dietary sources of tryptophan (an amino acid precursor of serotonin) and carbohydrates.

Tryptophan sources: lean meats, fish, milk and nonfat yogurt, cheese sticks and thin, nuts and legumes.

Sources of carbohydrates: breads, cereals, graham crackers, pasta, brown rice and wild fruits, vegetables and dark chocolate (in moderation).

Proteins that give joy: The digestion of proteins provides amino acids for our body to form its own proteins. An amino acid known as tyrosine is related to the production of dopamine and adrenaline, both neurotransmitters that promote alertness, the "chop" and joy.

Tyrosine Sources: fish, lean meats, skinless poultry, eggs, legumes, nuts, milk and nonfat yogurt, low-fat cheeses and tofu.

The day our daily calcium: Daily calcium should be part of the menu and so men and women to ensure healthy bones and teeth and even "break" extra doses of humor!

Sources of calcium: milk and nonfat yogurt, cheeses.

Magnesium, the major contributor of calcium: Besides being a collaborator of calcium, magnesium is also involved in regulating levels of serotonin. Participates in energy production, muscle contraction, maintenance of normal cardiac function and the transmission of nerve impulses.

Sources of magnesium: tofu, soybeans, cashews, tomato, salmon, spinach, oats, brown rice.

Selenium, a mineral masterful: According to the researchers, it appears that selenium has a large stake in the mood. People who have a lack of selenium are more depressed, irritable and anxious.

Sources of selenium: Nuts, walnuts, almonds, tuna, sunflower seeds, wheat, fish. (2 nuts daily, providing 200 micrograms of selenium safely).