Depression, one of the more common of the many bad moods, not only shows a significant depressed mood and loss of interest in activities that are usually enjoyable, but also causes changes in the function of the central nervous system, making the secretion of digestive juices significantly reduced, making it difficult to form a sense of hunger, and eating 1/3 to 1/2 less than usual, while the body consumes 1 to 2 times more oxygen and nutrients than usual. So, how to cleverly choose food, targeted supplementation of nutrients, so as to improve neurological function and eliminate bad mood? 1, tryptophan must rely on food supplements. Tryptophan is absorbed by the body to synthesize the neural medium 5-hydroxytryptamine, which is like a “messenger” in the body, effectively playing a regulatory role to make the mood calm and happy. Food sources: foods rich in tryptophan include fish, chicken, eggs, cheese, oats, bananas, beans and their products. These foods are best consumed together with foods with high carbohydrate content such as vegetables, fruits or rice and noodles to help tryptophan digestion, absorption and utilization. 2. Tyrosine is also required to maintain brain function. Tyrosine is converted into adrenaline in the body, which can enhance a positive state of mind. Food sources: dairy products, citrus, pickled sardines, etc., 30 minutes before breakfast. Adults are suitable to supplement tyrosine 1000-3000 mg daily. 3, vitamin B6 to maintain normal levels of neuromediators, including 5-hydroxytryptamine, dopamine, norepinephrine, etc. Vitamin B6 accumulated in the body to a certain extent, will produce an “antidepressant”, play a role in relieving depression. Food sources: usually should eat more soy, oats, walnuts, peanuts, animal liver and other foods. At least 100 mg of vitamin B6 should be supplemented daily. 4, vitamin E help brain cells to maximize access to oxygen in the blood, so that brain cells are active. Food sources: malt, soybeans, nuts, vegetable oils and green leafy vegetables. 5, folic acid Can improve the brain 5-hydroxytryptamine levels, effective in fighting depression. Food sources: green leafy vegetables, cauliflower, animal liver, etc. It is advisable to eat with vitamin C. 6, n-3 fatty acids A survey shows that the supply of n-3 fatty acids in the diet of Japanese residents is one times more than that of New Zealand residents, and the incidence of depression is about 60% lower than that of the latter. What is more encouraging is that for depression patients who take antidepressants almost ineffective, taking 1 gram of n-3 fatty acids daily, the symptoms were greatly improved, and the effect was 2 to 4 times that of patients taking placebo. Food source: Most abundant in seafood fish.