“The food we choose makes a difference” – Michael Greger.
Are you feeling blue? Did you wake up in a poor mood this morning and can’t seem to get out of it, or the seasonal affective disorder affects you. It might be fascinating to buy a massive bucket of Ben and Jerry’s ice cream and slither back beneath your duvet.
But you’re eating habits play an essential role in how you feel. Although chocolate ice cream may temporarily improve your mood, it is unlikely that it will last. There’s never a swift fix for seasonal affective disorder, but researchers find that many people consuming a healthy diet and exercising can help calm symptoms.
To stimulate the hormones that make you feel good and help embrace a new day, add our list of mood-boosting foods to your grocery list and get inner peace as a bonus.
How Food Influences Our Mood?
It is very confusing to understand what food we should eat and what not, mainly when there are many contradictory opinions everywhere. However, researchers find that what we eat may affect our physical health and the way we feel.
Enhancing your food intake may help to-
- Lift your frame of mind
- Increase your energy
- Boost your ability of thinking and doing work
Key Dietary Strategies for Boosting Mood With Food
Before we deep dive into the definite mood booster food below, there are a few principal dietary strategies to soothe, enhance and balance your mood with food-
Balance the level of blood sugar:
Low blood sugar or Hypoglycemia is associated with anxiety and depression. Eating mixed protein, carbohydrates, fibre, and healthy fats with each snack and meal will keep a tab on your blood sugar levels.
Good fat consumption:
Nervous system needs fats as our brains are about 60% fat, and consuming good fats help the brain function and support the generation of neurotransmitters, and decreases inflammation.
Take amino acids:
You should take the amino acids, which are the building blocks of protein that are the progenitors of brain neurotransmitters that maintain balance and mood.
Have some vitamins B:
Vitamins B benefit in soothing anxiety and boost the nervous system. Many of them are also co-factors in supporting brain wellness and forming neurotransmitters.
Add Probiotics to your diet:
Probiotics are good bacteria beneficial for more than just digestive well-being. People who do not take probiotics have higher levels of anxiety and mental risk than those who do.
Foods That are excellent Mood Boosters
Mood-Boosting Foods: Vegetables
Dark Leafy Greens
Spinach, collards, chard, kale, mizuna, and other dark leafy greens contain magnesium, which affects serotonin levels and helps in boosting your mood. These foods are rich in a spacious family of nutrients, comprise fibre to stabilize blood sugar, vitamin B to increase brain functionality, and iron.
Bell peppers are excellent in the vitamin C antioxidant, which can assist with neurotransmitter functioning and enhancing insight. Vitamin C treatments have been proved to elevate mood and decrease anxiety.
Mood-Boosting Foods: Egg, Fishes, and Meat
Salmon is an outstanding mood-boosting food consisting of omega-3 fatty acids rich in anti-inflammatory properties. Consuming foods rich in Omega 3 fatty acids lowers the risk of grief and makes you feel positive and happy. Salmon also accommodates vitamin B-12, which assists the brain in generating chemicals that brighten up your mood.
Eggs are a staple found in every household and great mood-boosting food to add to your diet. They are stuffed with the nutrient choline that enhances mood by producing neurotransmitters. They also hold plenty of omega-3 fatty acids, amino acids, magnesium, and zinc that help anxiety.
When you’re in a hurry, eggs are easy to make and transport, and there are countless ways to use them-
- Hard-boiled for a snack
- Scrambled with green or different veggies
- On toast with avocado
- In baking dishes
- Hard poached or hard-boiled on a salad
Mood-Boosting Foods: Beans and Legumes
These powerful pulses seem tiny but stock a vast amount of vitamin B and folate that support the development of the nervous system. Lack of folate is correlated with depression and anxiety, and adding more lentils can act as a mood booster food for your diet.
They are high in fibre, aiding in blood sugar regulation, protein, iron, and Vitamin B6, making our bodies produce mood-enhancing neurotransmitters such as dopamine and serotonin.
High amounts of protein and fibre in the diet regulate the blood sugar levels and stop them from spiking. Chickpeas or Garbanzo Beans contain these in high percentages. There is also ample folate to support and distress your brain.
Mood-Boosting Foods: Probiotics
The gut is also referred to as your second brain, and any mishappening here will trigger the stress hormones. Fermented foods are beneficial to keep the gut healthy. The serotonin present here regulates moods and enhances social behaviour. Fermented foods such as yogurt, kefir, kimchee, etc., improve digestion, induce sleep and enhance your moods.
Mood-Boosting Foods: Fruits
Fruits are the great anti-depression food you can count on. According to research, the more fruits you consume, the higher are your chances of not falling into depression. Let’s check out some of the fruits that are fabulous mood booster food.
With an ultra-creamy texture of nutritious fat, avocados also have fibre, Vitamin B6, Vitamin C, and Vitamin E. They are loaded in Vitamin B5, which aids the synthesis of neurotransmitters and strengthens the adrenal glands.
Blueberries provide more antioxidants than any other well-known fruit or vegetable and have a plethora of brain-boosting benefits. Blueberries help improve mood, enhance memory and shield the mind from aging.
The fruit that is rich in vitamin B6, natural sugar, and prebiotic fibre is bananas. All these raw sugar, vitamin B6, and prebiotic fibre together retain your blood sugar levels and mood stability.
Mood-Boosting Foods: Herbs
It is a common herb found in most kitchen gardens, and we already know about its incredible health benefits. However, regular intake of holy basil can elevate your mood and make you a calm and composed individual. It supports the nervous system and regulates your blood sugar levels that keep you stress-free. Also, you will experience calmness when in a stressful environment and make sensible decisions due to the remarkable mood-boosting properties of holy basil.
Mainly, the licorice root is used for adrenal support, and it simultaneously manages an individual’s stress levels. As the root has a subtle sweetness, it will satiate your sweet tooth and keep refined sugar at bay, helping to keep you healthy and happy.
We have been using its root for ages due to its anti-inflammatory and immune-boosting properties. Modern researchers have learned that an active compound and alkaloids present in withania somnifera (Ashwagandha), also improves psychological function when the body is overworked. So, if you are tired, grab a cup of Ashwagandha tea to distress and relax.
Eat lots of nuts that can be an excellent snack for those people who are in a panic. We always advise you to consume fresh nuts daily. Nuts are healthy foods, which are rich in protein, fibre, and healthy fats.
You should always keep track of your calories, which can result in excess weight. Strive to take around 1 ounce of mixed nuts daily, which involve almonds and walnuts. For the long-term advantage, you should consume nuts containing omega-3 fatty acids like almonds and walnuts.
Who doesn’t love chocolate? Chocolate is a high source of happiness. It holds many beneficial compounds, such as phenylethylamine, which raises endorphins, and anandamide, known as ‘the bliss chemical.’ Studies show that it can elevate mood and perception, and it is also rich in iron, antioxidants, and magnesium to help relax. So don’t stuff it all down; instead, savor it.
What If You Are Not In The Mood Of Cooking A Mood Booster Food?
If you do not feel like cooking up mood booster foods from scratch or have the strength to make it. You can see several pointers to assist you in acquiring mood-boosting foods-
1. Take advantage of the great times and meal preparation:
When you feel capable, batch cook some items that you can drop in the freezer for your future existence. One-pot refreshments such as soup is the best choice, as you can get them in large bunches and keep them in the freezer. You can also make many muffins, make some smoothie kits, or make other dishes you enjoy eating.
2. Begin a Mood-Booster food Cooperative:
Become an associate by participating or commencing a cooking cooperative. Thus, you are required to cook one dish, but there are many gifts to take home – plus you perceive the social advantages of going around with your friends.
3. Recognize you are making the best as you can:
Strive not to be too strict on yourself. Cook if you are capable and try to get enough store-bought options when you are not at work.
4. Make it manageable:
There is no need to consume hours for cooking mood-booster foods to get the advantages. Mix up a smoothie, make some veggie omelet or avocado toast, whatever makes you happy.
5. Acquire time-saving appliances or equipment that will reduce the load:
Appliances such as slow cookers and ready-to-eat pots can help you to reduce some workloads. Indeed, you will still want to do some preparation; however, once this is done, the food comes along quickly.
Foods That Hinders Your Mood
The following foods may irritate you initially, but they have indeed been proven to worsen your mood, so be careful-
Initially, it may make you feel great, but excessive caffeinated beverages can eventually induce dehydration, causing you to feel restless, moody, and headaches.
The secret is to avoid sugar-rich foods that give a tonic immediately because an unexpected meltdown and energy crash will serve you. So, your mood gets spoiled, and again you will notice yourself just like a biscuit tin, perpetuating the vicious cycle.
Although alcohol will induce a peaceful and relaxing state of mind for a short time, you can feel anxious, moody, and zealous the next day if you drink too much.
Our mood is complicated and easily affected by many things. As a result, we cannot depend solely on the foods we consume. But improving our diet is something that we have restraint over to support us to handle our sensations. Test with some mood-booster food now and observe how you feel. Then, share your wisdom and thoughts here.