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!