These small seeds are energy concentrates very rich in omega-3, essential fatty acids (essential for the body, which does not synthesize them) having proven their effectiveness in the treatment of depression and anxiety disorders. With 600 mg per day instead of the recommended 2 g, the French do not include them sufficiently in their diet,” explains Guillaume Fond.
Other benefits. Rich in omega-6, amino acids and antioxidant vitamins, they help prevent diabetes, improve digestion, fight against cardiovascular diseases, etc.
The right rhythm. 1 teaspoon per day.
The trick. Favor French production, which is more ecological.
Lentils, chickpeas and even beans contain a large quantity of folate. “These coenzymes play a vital role in the synthesis of dopamine and serotonin,” notes the doctor. In addition, they are anti-inflammatory and prebiotic: their fibers nourish the microbiota, which strengthens intestinal impermeability and protects the gut-brain axis. »
Other benefits. Their slow sugars, their vegetable proteins and their iron make them the allies of vegetarians.
The right rhythm. 200 g three times a week.
The trick. To improve their digestion, soak them twice before preparation and/or add a pinch of baking soda to the cooking water.
“Their white contains albumin, the majority protein in our blood, and the yolk, vitamin D and choline, a key precursor of lipids in our brain, as well as omega-3: eggs are very good allies mental health! » continues Dr. Fond.
Other benefits. Proteins, vitamins, minerals and the nine essential amino acids: eggs conceal treasures.
The right rhythm. Three times per week.
The trick. They can be eaten several weeks after their expiration date if hygiene rules have been followed, unless they are broken or cracked.
Cocoa, preferably raw and fair trade; ginger, which like garlic and turmeric improves the functioning of the stress axis; salad and green leafy vegetables, which protect the intestine and are full of vitamins.
To read: “I am making a big project of my life”, by Guillaume Fond (ed. Flammarion).