飲食健康會促進心理健康

1. Eating right boosts your mood
1. 飲食得當能讓人心情變好

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.
無數的研究已證明：身體缺少適當營養素的時候，我們就會抑鬱。所以，不要再去汽車餐廳吃飯了，有意識的付出努力，多吃一些含有歐米茄3脂肪酸的食物吧，比如三文魚和核桃。

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，可以吃蘆筍和鷹嘴豆獲得葉酸；吃金槍魚、蝦或牛奶獲得維生素B12；吃菠菜和酸奶獲得鎂元素；蛋黃和西蘭花獲得鹼；富含脂肪的魚和雞蛋獲得維生素D。儘量多吃這些食物，一週後再驗收成果。

2. Amp up those antioxidants
2. 補充抗氧化劑

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.
抗氧化劑對於健康的身體來說必不可少，可抵禦自由基的傷害。很多水果和蔬菜都含有抗氧化劑。尤其是胡蘿蔔、西紅柿、羽衣甘藍和紅薯都含有一種叫做類胡蘿蔔素的抗氧化劑，有利於改善心情。

3. It stops grumpiness
3. 讓你不再亂髮脾氣

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.
有些人將其稱之爲"餓怒症"，也就是說當你非常餓的時候，你就會感到惱火。無論你將這種情況稱作什麼，如果你吃得好，從食物中得到了所需營養，那你就不太可能因同事、另一半和孩子的瑣事而大發雷霆。

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.
缺覺是一個非常嚴重的問題，會影響生活的方方面面。攝入身體正常運轉所需的食物，你就能得到你想要的理想睡眠。飲食不良可能會讓你在夜間醒來。此外，睡眠問題還會導致抑鬱和焦慮等精神問題。所以花點時間給身體提供營養吧，這樣你就能睡得更好。

5. You will end the vicious cycle of stress-eating
5. 終結壓力飲食的惡性循環

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.
你度過了非常糟糕的一天，所以你回到家中拿出了一碗冰淇淋和一袋薯片。這些食品可能會暫時給予你安慰，但最終卻會讓你倍感壓力，而且還會導致體重增加。