饮食健康会促进心理健康

1. Eating right boosts your mood

1. 饮食得当能让人心情变好

Countless studies have proven that when our bodies lack the proper nutrients, it leads to depression. So instead of swinging through the drive-thru, make a conscious effort to eat foods that have more omega-3s like salmon and walnuts.

无数的研究已证明：身体缺少适当营养素的时候，我们就会抑郁。所以，不要再去汽车餐厅吃饭了，有意识的付出努力，多吃一些含有欧米茄3脂肪酸的食物吧，比如三文鱼和核桃。

Also, opt for folates like asparagus and chickpeas, vitamin B12 like tuna, shrimp or milk, magnesium like spinach and yogurt, choline like eggs yolks and broccoli, and vitamin D like fatty fish and eggs. Try eating more of these foods and see how you feel by the end of the week.

而且，可以吃芦笋和鹰嘴豆获得叶酸；吃金枪鱼、虾或牛奶获得维生素B12；吃菠菜和酸奶获得镁元素；蛋黄和西兰花获得碱；富含脂肪的鱼和鸡蛋获得维生素D。尽量多吃这些食物，一周后再验收成果。

2. Amp up those antioxidants

2. 补充抗氧化剂

Antioxidants are necessary for a healthy body to ward off damages from free radicals. You can find them in lots of fruits and vegetables. In particular, carrots, tomatoes, kale, and sweet potatoes have an antioxidant type called carotenoids which are some of the best for boosting your mood.

抗氧化剂对于健康的身体来说必不可少，可抵御自由基的伤害。很多水果和蔬菜都含有抗氧化剂。尤其是胡萝卜、西红柿、羽衣甘蓝和红薯都含有一种叫做类胡萝卜素的抗氧化剂，有利于改善心情。

3. It stops grumpiness

3. 让你不再乱发脾气

Some people call this "hangry" or when you are so hungry you're angry. Whatever you want to call it, if you're eating properly and getting the nutrients you need from the foods you eat, you'll be less likely to blow a gasket over some minor annoyances from your coworkers, spouse or children.

有些人将其称之为"饿怒症"，也就是说当你非常饿的时候，你就会感到恼火。无论你将这种情况称作什么，如果你吃得好，从食物中得到了所需营养，那你就不太可能因同事、另一半和孩子的琐事而大发雷霆。

4. It leads to better sleep

4. 睡眠更好

Sleep deprivation is a serious problem that can affect every area of your life. By eating the things your body needs to function optimally, you will get the kind of sleep you need. A poor diet that leaves you hungry will make you feel hungry in the middle of the night. Plus, sleeping problems often lead to mental illnesses like depression and anxiety. So take the time to nurture your body with nourishing nutrients for better sleep.

缺觉是一个非常严重的问题，会影响生活的方方面面。摄入身体正常运转所需的食物，你就能得到你想要的理想睡眠。饮食不良可能会让你在夜间醒来。此外，睡眠问题还会导致抑郁和焦虑等精神问题。所以花点时间给身体提供营养吧，这样你就能睡得更好。

5. You will end the vicious cycle of stress-eating

5. 终结压力饮食的恶性循环

So you had a bad day and you came home to a bowl of ice cream and a bag of chips. It may temporarily comfort you but these foods that you turn to in times of stress are of course the ones that will make you gain weight.

你度过了非常糟糕的一天，所以你回到家中拿出了一碗冰淇淋和一袋薯片。这些食品可能会暂时给予你安慰，但最终却会让你倍感压力，而且还会导致体重增加。