Food is not just essential for the body, but it is also important for the mind. The right kind of food can keep you feeling happy, relaxed, and healthy mentally. On the other hand, eating the wrong kind of food can leave you feeling lethargic, irritable, and downright depressed. If you’re looking to improve your mood and mental health, there are certain foods that you can regularly incorporate into your diet to give yourself a boost. The old adage “you are what you eat” holds quite a bit of validity as our brain chemistry is largely dictated by what we consume. Below, we’ll take a look at some of the best foods that improve your mood.
Dark Chocolate: If you’re feeling down, you might consider reaching for some dark chocolate, guilt-free. Dark chocolate is rich in flavonoids, which have been shown to have a positive effect on mood. Flavonoids are natural compounds that help to reduce inflammation and boost blood flow to the brain. Additionally, dark chocolate contains tryptophan, an amino acid that is essential for the production of serotonin. Serotonin is a neurotransmitter that helps to regulate mood, and low levels of serotonin have been linked to depression and anxiety.
Salmon: Salmon is a great source of omega-3 fatty acids, which are essential for brain function and have been linked to improved mood. Omega-3 fatty acids help to reduce inflammation in the brain, which can lead to improved mood and a reduced risk of depression. Additionally, salmon contains vitamin D, which is important for regulating mood and has been linked to a reduced risk of depression.
Blueberries: Blueberries are packed with antioxidants, which help to reduce inflammation and protect the brain from oxidative stress. Not to mention, blueberries contain anthocyanins, which have been shown to have a positive effect on mood. Anthocyanins are natural pigments that give blueberries their deep blue color, and they have been shown to have anti-inflammatory and antioxidant properties. Adding blueberries to dishes like oatmeal, yogurt, or even a salad is an easy way to sneak these into your diet.
Bananas: Bananas are a great source of vitamin B6, which is also important for the production of serotonin. They contain tryptophan as well, so adding a banana before bed can help promote great sleep. Because sleep is so essential for mental health, this can positively affect your mood as a by-product.
Spinach: Spinach is rich in folate, which is important for brain function and has also been linked to improved mood. Folate helps to regulate the production of serotonin directly from the gut. Consider adding spinach to a smoothie or a salad to reap the benefits of this power plant with minimal taste.
Almonds: Almonds are a great source of magnesium, which is important for brain function and has been proven to improve a person’s mood. These protein-packed nuts contain vitamin E, which is important for brain function and has been linked to a reduced risk of depression. Snacking on almonds throughout the day can help you maintain a consistent level of blood sugar as well, which can help reduce irritability.
Oats: Oats are a great source of complex carbohydrates, which are important for brain function and have been linked to improved mood. Plus, oats contain vitamin B6, which is important for the production of serotonin. This is the perfect breakfast when combined with antioxidant-packed berries and a source of healthy protein.
Greek Yogurt: Greek yogurt is a great source of probiotics, which are beneficial bacteria that help to regulate the gut microbiome. The gut microbiome has been linked to improved mood, and probiotics have been shown to have a positive effect on mood. In fact, 90% of the body’s serotonin is produced in the gut. Additionally, Greek yogurt is a good source of protein, which is important for brain function and has been linked to improved mood.
Turmeric: Turmeric is a spice that has been used for centuries in traditional medicine to treat a variety of ailments. Turmeric contains curcumin, a natural compound that has anti-inflammatory and antioxidant properties. Additionally, curcumin has been shown to have a positive effect on mood. Studies have shown that curcumin can help to increase levels of serotonin and dopamine, two neurotransmitters that are important for regulating mood.
Green Tea: This floral-tasting tea is a great source of L-theanine, an amino acid that has been shown to have a positive effect on mood. L-theanine helps to promote relaxation and reduce stress, which can help to improve mood. Green tea also contains caffeine, which can help to improve alertness and concentration. Just be cautious to avoid consuming this during the evening as it may disturb sleep.
Sweet Potatoes: This healthy carb source is a great source of complex carbohydrates, which is important for brain function and, notably, improves mood. Sweet potatoes are rich in vitamin B6 and can help promote positive gut health as they contain a good amount of fiber. You can use this healthier potato to swap out for mashed potatoes or french fries made from russet potatoes. The added vitamins can make a significant difference in your mood over time.
Avocado: Avocado is a great source of healthy fats, which are important for brain function and have been linked to improved mood. This food can help keep you fuller for longer and allows your body to regulate your blood sugar, which can help you maintain a positive food for longer.
Lentils: Lentils are a great source of complex carbohydrates, which are important for brain function and have been linked to improved mood. They contain a substantial amount of protein, which is important for maintaining muscle and proper gut health as well. This is the perfect swap for vegans or vegetarians looking for some extra protein without opting for animal products.
Oranges: Oranges are a great source of vitamin C, which can help you avoid getting sick. As we know, mental health and mood take a dive when we’re actively fighting off an illness. Vitamin C helps to reduce inflammation and protect the brain from oxidative stress.
Pumpkin Seeds: Pumpkin seeds are a great source of magnesium, which is important for brain function and has been linked to improved mood. They are a good source of zinc as well, which we know can support your immune system. They are the perfect topper for a salad or to add to a dish like pasta.
The foods we eat can have a truly profound effect on our mood. By incorporating these healthy, nutrient-dense foods into your diet, you can give yourself a natural boost and improve your overall sense of well-being. Remember to eat a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure you are getting all the nutrients your body needs to function optimally. Additionally, always remember to listen to your body and give it what it needs to feel its best.
New Dimensions Can Help!
If you are struggling with mental health or substance abuse issues, New Dimensions can help. We have treatment programs for adults and adolescents and have locations in Katy, The Woodlands, and Houston, Texas. We also have online treatment programs for people who reside within the State of Texas. To learn more, contact us at 800-685-9796 or visit our website at www.nddtreatment.com. You can also find individual and family therapists by visiting www.mhthrive.com.