2020 hasn't been an easy year for most of us, but snacking on these foods will help you keep the quarantine 15 away, and elevate your mood! Try eating more of these 10 foods for a sunny disposition.
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Best Foods That Boost Your Mood
Almonds
Nuts like almonds, cashews, and peanuts boast a good amount of selenium, a mineral that’s been found to elevate mood.
Berries
Blueberries contain a myriad of antioxidants and phytonutrients which help improve your body's response to stress as well as counter stress-related free radicals. They’re also backed by research.
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“Molecules in chocolate, a variety of berries and foods containing omega-3 fatty acids have shown positive effects on mood. In turn, our studies show that some commonly used flavor components are structurally similar to valproic acid,” said Karina Martinez-Mayorga, Ph.D., lead researcher of a study which analyzed the effects of natural flavors on mood.
Dark chocolate
In moderation, indulging in one to two squares of chocolate containing at least 70 percent cocoa can reduce stress-causing hormones like cortisol, lower blood pressure, improve circulation, as well as fatigue, and depression. Dark chocolate has a plethora of antioxidants, magnesium, and other unique natural substances. In other words, it’s not just for PMS. It’s a total mood booster.
Dark, leafy greens
Leafy veggies like spinach contain folate, which produces dopamine, an organic chemical that induces pleasure. This helps you keep calm. Findings from a 2017 study indicate that eating five to seven servings of fruits and veggies each day reduces moodiness.
"Most fruits and vegetables are high in antioxidants such as vitamins C and E, which can help reduce age-related inflammation, a condition that can be harmful to mental health," said Binh Nguyen, a Ph.D. candidate at the University of Sydney and lead researcher of the study. "And deficiencies in B vitamins, such as folic acid [vitamin B9], influence mood regulation and have also been associated with depression."
Green tea
Drinking two cups of hot green tea during the day can increase alertness. Green tea also contains theanine, an amino acid that has been found to reduce tension and anxiety.
Oatmeal
Fiber-rich, complex carbs like this breakfast staple can actually boost production of the feel-good chemical serotonin in the brain. This is the same substance regulated by antidepressants.
Salmon
Researchers at Ohio State University state that stocking up on omega-3s can reduce stress. While taking 2.5g of omega-3s (12 to 15 ounces of salmon) can reduce stress and anxiety by 20 percent. Research also indicates that results were similar to diets rich in fatty fish. Match that with salmon’s rich vitamin D supply – which may increase serotonin levels – and things could quickly be looking up.
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Seeds
Sunflower seeds, pumpkin seeds, and flaxseed are packed with magnesium. Research shows that the old home remedy has been shown to alleviate depression and fatigue. It’s also critical for those battling severe symptoms associated with PMS like mood swings, cramps, irritability, and tiredness.
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Turkey
Experts suggest that serotonin, the same amino acid which sends you into a food coma, helps regulate hunger, feelings of happiness, and well-being.
Yogurt
A 2013 UCLA study among 36 healthy women discovered that consuming yogurt with probiotics reduced brain activity in areas that handle emotion, like stress, when compared to people who consumed no yogurt at all.
