1, walnut. As the weather gets warmer, the metabolism of the human body enters a vigorous period, which leads to the fluctuation of hormone levels in the body, so many people are prone to insomnia, depression, impulsiveness, anxiety and reduced work efficiency in spring. Dr David Katz, director of the Center for Prevention and Research at Yale University in the United States, said that people who love walnuts have higher levels of tryptophan. Tryptophan is a natural mood regulator, which is beneficial to stabilize mood, relieve stress and improve mood.

2.asparagus. Dr. David Miskolen, a psychiatrist at Harvard Medical School in the United States, said that asparagus is rich in folic acid, which is very important for the synthesis of neurotransmitters dopamine 5- hydroxytryptamine and norepinephrine, and is very important for mood regulation.

3, garlic seedlings. It's hot and cold in spring, so people are easy to catch the flu. Dr Tara Guidus, a nutritionist in Florida, USA, said that, like garlic, garlic seedlings are also rich in allicin, which has a strong bactericidal and bacteriostatic ability and can effectively prevent influenza, enteritis and other diseases.

4, miscellaneous beans. Spring is a good time to lose weight, because the human body has a strong metabolism. If you want to lose weight, eat more beans, says Dr. Joseph Corala, a weight-loss surgeon at Maggie Women's Hospital, University of Pittsburgh Medical Center. Starchy miscellaneous beans such as red beans are rich in dietary fiber and have a strong sense of fullness, which helps to prevent constipation. Protein in miscellaneous beans can also activate the "I'm full" signal of the "hunger center" of the brain, and people who want to lose weight can often eat it.

5. spinach. Spinach is rich in carotenoids, zeaxanthin and lutein, which helps to protect the eyes. A Swedish study found that eating spinach often helps to improve the efficiency of mitochondria (energy factories in cells) and make people more energetic.

6. Blueberries. Dr. Robert Crikorian, a psychologist at the University of Cincinnati in the United States, said that the rich anthocyanins in blueberries can increase the signals between brain cells, improve their resilience and promote memory and learning. A new study found that people with age-related memory loss can significantly improve their memory and learning ability by drinking 2.5 cups of blueberry juice every day (equivalent to 1 cup of blueberry).

7.salmon. Rising temperature in spring will make the skin feel drier. Coupled with the high and low temperature, dusty, exuberant sebum secretion, the skin is prone to allergic reactions. Dr Arel austad, a dermatologist in new york, said that salmon is rich in omega-3 fatty acids, which is beneficial to anti-wrinkle skin care and prevention of allergies. Many studies have confirmed that eating more deep-sea fat fish such as salmon can also help reduce the risk of cardiovascular and cerebrovascular diseases. Dr. austad said that strawberries are rich in antioxidants, which can help repair skin damage caused by environmental factors such as pollution and ultraviolet rays. A study published in the American Journal of Clinical Nutrition also found that strawberries are rich in vitamin C, and regular consumption helps to moisturize and wrinkle.

8. eggs Dr. Stephen Zesell, director of the Institute of Nutrition at the University of North Carolina, said that the rich choline in egg yolk is essential to improve memory. The recommended daily intake of choline is 425mg, and one egg contains 147mg. In addition, nuts and red meat also contain certain choline.