When you’re feeling a little down, it’s normal to reach for some of your favorite sweets or snacks. The problem with that habit is that you might feel better for a short time but the resulting crash can leave you in an even worse position.
To keep that from happening, the best thing to do is choose healthy foods that boost mood.
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Why Does Your Diet Affect Your Mood?
There’s still a lot for health researchers and scientists to figure out when it comes to what we eat and how we feel. Numerous studies, however, have shown that there is a significant link between nutrition and the brain.
For example, foods that are high in fat not only affect a person’s heart health but can also contribute to an increase in depressive episodes.
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Of course, the body is made up of complex systems so things aren’t always that simple to explain. The one thing that has become clear from all the research is that your physical health and mental health go hand-in-hand.
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The Five Types of Food You Should Be Eating To Improve Your Mood
If you’re really interested in boosting your mood, there are certain types of food that you should snack on or add to your regular diet.
Foods That Are Rich in Omega-3 Fatty Acids
Studies show that persons who eat foods that are high in omega-3 fatty acids have better mental health. Researchers have suggested that improved mental health may occur because fatty acids are integral to proper brain function.
The best sources of omega-3 fatty acids are wild Alaskan salmon, sardines, anchovies, walnuts, flaxseed, chia seeds, mackerel, other fatty fish, canola oil, and purslane. If your doctor gives the okay, you can also get fatty acids from fish oil and flaxseed oil.
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Folate-Rich Foods
According to recent studies, low folate levels have been associated with an increased likelihood of depression. It’s estimated that folate and other B vitamins are necessary for the production of mood-related neurotransmitters such as serotonin, dopamine, and noradrenaline.
Fortunately, green leafy vegetables are excellent sources of folate. To get this vitamin, you should add spinach, okra, lentils, broccoli, avocado, turnip greens, edamame, and lentils to your diet.
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Probiotics
Probiotics is another option in the list of foods that boost mood. The role of probiotics in improving your mood seems to be linked to how these foods help the digestive system. Probiotics have been shown to encourage the growth of good bacteria, which in turn positively impact the production of neurotransmitters that stave off depression.
Your best options for probiotics are yogurt, tempeh, sauerkraut, kefir, miso, Korean kimchi, and pickled vegetables. While probiotics are usually fine to add to your diet, persons who are immunocompromised should consult their doctors first.
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Whole Grains
As mentioned before, B vitamins are important to maintaining brain health. Whole grains are a great source of vitamins like thiamin (B1) and pantothenic acid (B5). The typical sources of whole grains are steel-cut oatmeal, quinoa, brown rice, wild rice, bulgur, amaranth, and millet. To avoid confusion when shopping for whole grains, look for items that have at least 1g of dietary fiber for every 5g of carbohydrates.
Fruits and Nuts
Fruits can pack a lot of B vitamins and antioxidants. Nuts are known for being great sources of healthy fats, fiber, minerals, and proteins. A diet that’s high in fruits and nuts has been shown to encourage healthy brain function.
Some good options to try are bananas, berries, almonds, peanuts, cashews, walnuts, pumpkin seeds, sunflower seeds, and sesame seeds. The good thing about this category is that you don’t need to make complete meals to enjoy the benefits.
To go the extra mile, doctors recommend cutting down on unhealthy foods while adding healthy ones. Foods that are high in unhealthy fats, refined sugars, and salt can negatively affect your health. The good news is that making these changes will lead to overall better health and wellness. So, next time when you want to know the foods that boost mood, consider reading this article!
