When we are not in the mood, we are often tempted to have a snack or a full meal. But the sugary, high-calorie treats that many people consume end up with negative consequences.
You may be wondering, can healthy food lift your mood?
There have been recent studies on the relationship between diet and mental health. However, it is important to note that many factors can affect mood, such as stress, environment, poor sleep, genetics, mood disorders, and nutritional deficiencies. 1; 2; 3.
Therefore, it is difficult to determine very precisely how much food can lift the mood 4 .
Nevertheless, certain foods have been shown to improve overall brain function and reduce certain types of mood disorders.
Here are 9 healthy foods that can boost your mood.
1. Fatty fish
Omega-3 fatty acids are a group of essential fats that you must get from your diet because your body cannot make them on its own.
Fatty fish such as salmon and tuna are high in two types of omega-3s, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which have been linked to lower levels of depression 5; 6; 7.
Omega-3s contribute to the smooth functioning of your brain cell membrane and play key roles in brain development and cell signaling 5; 6; 7.
Although research is mixed, one review of clinical trials found that taking omega-3 in the form of fish oil reduced levels of depression in some studies8.
Although there is no standard global intake, most experts agree that most adults should get at least 250-500 mg of a mixture of EPR and DHA per day 9.
Knowing that a 100 gram portion of salmon provides the body with 2260 mg of EPR and DHA. Eating this fish several times a week is a great way to saturate your body with Omega-3 fatty acids. 10
2. Dark chocolate
Chocolate is rich in mood-enhancing compounds.
Its sugar can improve mood because it is a direct source of fuel for the brain. 11, 12
It can also secrete feel-good compounds like caffeine, theobromine, and N-acylethanolamine, a substance chemically similar to cannabinoids that has been linked to improved mood. 11; 12
However, it is also high in flavonoids, which have been shown to increase blood flow to the brain, reduce inflammation, and boost brain function. 11, 13
Also, chocolate has a high hedonic level, which means that its pleasant taste, texture and smell can also promote good mood. 7, 8
3. Fermented foods
Fermented foods, including yogurt, kefir, kombucha, and sauerkraut, can improve bowel function and mood.
The fermentation process allows live bacteria to thrive in foods, which can then convert sugars into alcohol and acids. 14
During this process are created probiotics. These live microorganisms support healthy bacterial growth in the gut and can increase serotonin levels 15, 16.
It is important to note that not all fermented foods are important sources of probiotics, such as beer, some rye breads, and wine (because they involve cooking and filtering).
In addition, the intestine the microbiome plays an important role in brain activity. Research is beginning to show that there is a correlation between healthy gut bacteria and lower levels of depression. 16, 18, 19
However, more research is needed to understand how probiotics can regulate mood 18.
4. Bananas
Bananas can help turn your mood upside down.
They are high in vitamin B6, which helps synthesize feel-good neurotransmitters such as dopamine and serotonin. 20
In addition, one large banana (136 grams) provides the body with 16 grams of sugar and 3.5 grams of fiber. 21
As sugar goes along with fiber, it enters the bloodstream slowly, keeping blood sugar levels stable and resulting in better mood control. Low blood sugar can cause irritability and mood swings. 22
Finally, this ubiquitous tropical fruit, especially when its skin is still green, is an excellent source of prebiotics, a type of fiber that helps feed healthy bacteria in the gut. A robust gut microbiome is linked to fewer mood disorders. 23
5. Oats
Oats are a whole grain and can keep you in a good mood all morning. Oats can be served in various forms, for example: oat drips, oatmeal……
Oats are a great source of fiber, with 8 grams of fiber per 81 gram serving. 24.
Fiber helps slow down the digestion of carbohydrates, gradually releasing sugar into the bloodstream, keeping your energy levels stable.
One study found that people who ate 1.5 to 6 grams of fiber at breakfast reported better mood and energy levels. This has been attributed to more stable blood sugar levels, which are important in controlling mood swings and irritability. 22; 25
While other whole grains can have this effect, oats may be especially beneficial because they are also an excellent source of iron and one cup (81 grams of oats) can add 19% to your daily needs. 24
Iron deficiency anemia, one of the most common nutrient deficiencies, is associated with low iron intake. Its symptoms include fatigue, lethargy and mood disorders. 26; 27
6. Berries
Interestingly, eating more fruits and vegetables is associated with lower levels of depression. 29, 30
Although the mechanism of action is not clear, eating foods that are high in antioxidants may help regulate the inflammation associated with depression and other mood disorders. 31
Berries pack a wide range of antioxidants and phenolic compounds that play a key role in fighting oxidative stress, an imbalance of harmful compounds in your body. 31
Berries are especially high in anthocyanins, a pigment that gives certain berries their purple-blue color. One study found a link that people who consumed foods high in anthocyanins had a 39% lower risk of depressive symptoms. 32
If you can't find fresh berries, try buying frozen berries that are frozen at their ripest to retain the maximum amount of antioxidants. 33
7. Nuts and seeds
Nuts and seeds are packed with plant-based protein, healthy fats and fiber.
In addition, nuts and seeds provide tryptophan, an amino acid responsible for the production of mood-enhancing serotonin. Almonds, cashews, peanuts and walnuts, as well as pumpkin, sesame and sunflower seeds are excellent sources. 34
In addition, nuts and seeds are a large part of the Mediterranean diet, which can support brain function. This diet encourages fresh, healthy foods and limits the consumption of processed foods. 35
Additionally, a 10-year study of 15,980 people found a link between nut consumption and 23% lower risk of depression. 39
Finally, certain nuts and seeds, such as Brazil nuts, almonds, and pine nuts, are good sources of zinc and selenium. Deficiencies in these minerals, which are important for brain function, are associated with higher levels of depression. 40
8. Coffee
Coffee is the most popular drink in the world, and it can also make the world a little happier.
The caffeine in coffee prevents a naturally occurring compound called adenosine from binding to receptors in the brain that promote fatigue, resulting in increased alertness and focus. 41
In addition, caffeine increases the release of mood-enhancing neurotransmitters such as dopamine and norepinephrine. 42
A study of 72 people found that both caffeinated and decaffeinated coffee significantly improved mood compared to a placebo drink, suggesting that coffee contains other compounds that affect mood. 42
The researchers attributed this mood improvement to various phenolic compounds, such as chlorogenic acid. However, more detailed studies are needed. 42
9. Beans and lentils
In addition to being high in fiber and plant-based protein, beans and lentils are full of mood-boosting nutrients.
Beans and lentils are an excellent source of B vitamins, which help improve mood by increasing neurotransmitters such as serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA). These neurotransmitters are important in regulating mood. 43, 44, 45
In addition, B group vitamins plays a key role in nerve signaling, which allows proper communication between nerve cells. Low levels of these vitamins, especially B12 and folic acid, have been linked to mood disorders such as depression. 45
Finally, it's a good source of zinc, magnesium, selenium, and non-heme iron, which can also lift your spirits. 43, 44, 45
Useful
When you are not in the mood or in pain anxiety, you may crave foods high in calories and sugar, such as ice cream or cookies. In this way, you try to improve your mood.
While this may give you a short-term boost, it's unlikely to help you in the long run — and it can also have negative long-term consequences.
Instead, you should aim for healthy foods that have been proven to improve not only your mood, but also your overall health. Try some of the foods listed above to start your positivity routine.
Strengthen the body. We live in busy times and it is important to provide the body with the right amount of nutrients. It's a good time to supplement your body with nutrients that can help relax and feel calm. In any case, it's best to consult with a professional to come up with the most appropriate supplement plan.
It is important to remember that everyone's health is individual and there is no one-size-fits-all recipe!
So, if you are looking for ways to strengthen your body, have energy and avoid mood swings and regain peace of mind, health professionals recommend Testa "Your Day".
*In time, pay attention to the signals sent by your well-being;
*Replenish the body with natural minerals or vitamins;
*Enjoy energy and good mood every day!
† Our website provides general information only. If you have a specific illness or are taking additional medications or supplements, consult your doctor or pharmacist.
