When you’re feeling down, you may not be in the mood to eat. But certain foods can give your mood a boost.
Complex carbohydrates like whole-grain bread, oatmeal, and brown rice can help increase levels of serotonin, a brain chemical that helps regulate mood. Serotonin is also found in some antidepressants.
Some omega-3 fatty acids are also linked to better moods. These healthy fats are found in salmon, tuna, walnuts, and flaxseed oil. Research has shown that people who eat diets rich in omega-3 fatty acids have a lower risk of depression.
Other foods that may improve your mood include:.
Fatty fish. Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own
While you may not immediately think of fatty fish as a mood-booster, the omega-3 fatty acids found in abundance in these seafood staples can actually have a profound effect on your overall well-being. Numerous studies have shown that omega-3s can help to relieve symptoms of depression and anxiety, and can even improve cognitive function.
So what exactly are omega-3 fatty acids, and how do they work to promote good mental health? Omega-3s are a type of polyunsaturated fat, and are considered “essential” because our bodies can not produce them on their own – we must get them through our diet. There are three main types of omega-3s: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha linoleic acid (ALA). EPA and DHA are found primarily in animal sources such as fatty fish, while ALA is found in plant sources such as flaxseed s and chia seeds.
When about mental health benefits, EPA is thought to be the most effective type of omega-3. This is because EPA is directly involved in producing neurochemical messengers that affect mood, such as serotonin and dopamine. Studies have shown that people who have diets rich in EPA are less likely to suffer from depression, anxiety, or other mental health disorders. In one study published in the Journal of Affective Disorders, depressed patients who took an EPA supplement for 12 weeks experienced significantly greater improvements in their symptoms than those who took a placebo pill .
If you’re not a fan of fish or looking for plant-based sources of omega-3s, consider taking an algae oil supplement which contains high levels of DHA. Algae oil supplements provide all the benefits of fish oil without the mercury concerns or “fishy” taste!
Dark chocolate
The health benefits of dark chocolate are numerous. It’s packed with antioxidants that can help protect your cells from damage, it can improve your mood and cognitive function, and it may even help lower your risk of heart disease.
But not all dark chocolate is created equal. To get the most benefit, you want to choose a bar that contains at least 70% cocoa solids. The higher the percentage, the more flavonoids (the beneficial antioxidants) it contains.
You should also avoid bars that are loaded with sugar or other unhealthy ingredients. Look for brands that use natural sweeteners like honey or maple syrup instead.
And don’t go overboard – a couple of squares a day is all you need to reap the benefits of dark chocolate!
Fermented foods
You might be surprised to learn that the foods you eat can have a big impact on your mood. In fact, certain foods have been shown to boost mood and energy levels, while others can cause fatigue and even depression.
One type of food that is particularly good for boosting mood is fermented foods. Fermented foods are rich in probiotics, which are live bacteria that are beneficial for gut health. Probiotics have been shown to improve mental health by reducing inflammation and promoting a healthy balance of gut bacteria.
Some of the best fermented foods for boosting mood include yogurt, kimchi, sauerkraut, and kefir. These foods are not only rich in probiotics, but they also contain other nutrients that are beneficial for mental health, such as vitamin B12 and omega-3 fatty acids.
If you’re looking to boost your mood with food, make sure to include some fermented options in your diet!
Bananas
One of the key nutrients found in bananas is potassium. This important mineral is essential for maintaining proper fluid balance in your body and keeping your heart healthy. Bananas are also a good source of dietary fiber, which can help keep you regular and may reduce your risk of heart disease and other chronic conditions like obesity and type II diabetes.
In addition to their many health benefits, bananas can also boost your mood. That’s because they contain tryptophan, an essential amino acid that helps produce serotonin, a neurotransmitter that plays a role in regulating mood and sleep patterns. Serotonin levels are often low in people who are suffering from depression or anxiety, so eating foods that contain tryptophan can help improve symptoms.
So next time you’re feeling down, reach for a banana instead of sugary snacks or caffeine drinks. You’ll be doing your body and mind a favor!
Oats
Oats are a great source of B-vitamins, which are essential for a healthy nervous system. They also contain magnesium, a mineral that helps to relax the muscles and reduce stress levels. Plus, oats are high in fiber which can help to regulate blood sugar levels and keep you feeling fuller for longer.
So next time you’re feeling down, try reaching for a bowl of oatmeal or some oat-based snacks like granola bars or oatcakes.
Berries
Antioxidants also help reduce inflammation, which has been linked to depression. And berries are a good source of fiber, which can help improve digestion and promote gut health-and a healthy gut has been linked to a positive mood.
So go ahead and enjoy some berries as a snack or in your favorite recipe. Your mood will thank you for it!
Nuts and seeds
Pistachios, almonds, cashews, walnuts, pecans, flaxseed s, chia seeds, pumpkin seeds and sunflower seeds are all great options when it comes to mood boosting foods. All of these nuts and Seeds contain high levels of omega-3 fatty acids. These healthy fats not only improve heart health but they also have been shown to be beneficial for mental health as well. Omega-3 fatty acids can help reduce inflammation throughout the body and have also been linked with improved cognitive function and a lower risk for depression.
Coffee
In addition to its mood-boosting effects, coffee is also packed with antioxidants and other nutrients that are good for our health. Drinking coffee regularly has been linked with a lower risk of death from cardiovascular disease, cancer, stroke, and other chronic diseases. So not only can coffee make us feel better mentally, it can also help us live longer!
If you’re looking for a way to boost your mood naturally, try drinking a cup of coffee. You may be surprised at how much difference it makes!