Most of us turn to food when we feel depressed. That could be your favorite brand of dark chocolate or cream. If you’re like me, the aroma of freshly brewed coffee is enough to lift your spirits. But are they real scientific evidence for healthy mood-enhancing foods?
We will discuss 9 healthy foods that improve your mood. What help do bananas and oats help? What about berries and fatty fish?
We’ll talk about all of this and more …
Time for a banana shake. Or banana smoothie. Banana breads are the best! Bananas can turn your frown upside down, but how ?They are loaded with vitamin B6.B6 plays an important role in synthesizing mood boosting hormones like serotonin and dopamine. Bananas are also rich in fiber and sugar. Because of the fiber, the sugar is released slowly. And you experience a better mood throughout the day. But is that all? Nope! This wonderful fruit also has prebiotics! Banana that has still green on its peel is rich in prebiotics. It is a type of fiber that helps feed healthy bacteria in your gut. Having healthy gut bacteria reduces your chances of developing a mood disorder. Do you like eating bananas? What is your favorite way to eat them? In pancakes? As a bread? Maybe a smoothie? Share your preferences with the Bestie community in the comments below.
Do you love oats? Maybe you’ll love them even more after you know how awesome they are for your physical and emotional health. This whole grain has the power to not just keep you physically fit and in shape. It can also keep you in good spirits all day. Just opt for a wholesome oats breakfast. It can be oatmeal, oats bread, or oat pancakes. Granola bars aren’t bad either. Is that why so many nutritionists keep recommending oats for a healthy breakfast? But what makes oats so great? First of all, oats are an excellent source of fiber. Just a single raw cup gives you 8 grams. Fiber slows your digestion of carbs, which means the release of glucose in your bloodstream will be gradual. Your energy levels will be stable. Having stable energy levels means a stable mood as well. A study found that people who ate 1.5 to 6 grams of fiber at breakfast experienced betterenergy levels and mood throughout the day. This is all thanks to stable glucose, which helps control your mood and irritability. Not just for fiber, but oats are also good because of the high amount of iron they offer. Anemia, caused by iron deficiency, includes symptoms like mood disorder, sluggishness and fatigue.
Fruits and veggies can lift your mood. There are studies linking them to lower rates of depression. It’s not very clear why this happens. But fruits and veggies are a friend to your mood. They have high antioxidants, which reduces inflammation linked to mood disorders and depression. Berries are one such high antioxidant rich fruits. They have compounds that reduce oxidative stress. Oxidative stress is strongly linked to depression. But that’s not all. Berries get their purple, blue color from a particular compound. And these particular compounds are strongly linked to low depression rates. To be precise, they reduce the risk of depression by almost 40%.Fresh berries are the best. Eat them on their own or pair with fresh cream. Delicious! You can even blend them to get a mood lifting smoothie. Your very own antioxidant-rich drink. If you cannot get fresh berries, don’t give up. Frozen berries aren’t that bad either. In fact, if they are frozen at their peak ripeness, they will retain all their awesome mood lifting antioxidants. So the next time you go grocery shopping, don’t forget to pick out some fresh frozen berries. You will be doing yourself a favor!
Makes sense. Feeling down? Drink coffee. Feeling tired? Drink coffee. Sleepy? Coffee to the rescue. It’s the world’s most popular drink for a reason. It makes you feel happy. Caffeine in coffee has a tendency to prevent one naturally occurring compound from attaching to your brain receptors. If in case it does attach, you feel tired and sluggish. Coffee also makes your brain release mood-boosting neurotransmitters like dopamine. There have been studies on the link between coffee and mood. One found that both caffeinated and decaffeinated coffee improves mood. Coffee, indeed, contains compounds that influence your mood positively. So brew up a cup.
Beans and Lentils.
Want to feel good and relaxed? Sip on some hot lentil soup for dinner. Or maybe sprouted beans for breakfast. Beans and lentils are loaded with feel-good nutrients. Wholesome nutrition, I tell ya! Wondering how lentils and beans impact your mood? They are loaded with vitamin B. And vitamin B is proven to be an excellent mood booster. All thanks to its ability to increase levels of mood improving hormones like dopamine and serotonin. There’s more to it. Vitamin B has an important role to play in nerve signalling. This helps with proper communication between nerve cells. Experts say low levels of B12 and folate have strong connection with mood disorders like depression. Lentils and beans are also loaded with zinc, iron, selenium and magnesium. All these nutrients improve your mood. Still hating the bowl of soup? Sip or slurp but do not skip it! Before we move ahead, here’s another video you might like. Watch to learn more about the 6 ways to stop memory loss.
These aren’t just delicious. They’re also healthy and great for your mood. Fermented foods like kimchi, kefir and yogurt have probiotics. The fermentation process lets bacteria live within the food. These live bacteria support the growth of healthy bacteria in your gut. This increases serotonin levels in your body. And guess what this means for you? Better mood!
Tuna sandwiches, salmon salad, sardines are good for your mood. Honestly, the thought of a delicious tuna sandwich or salmon roll is making my mouth water. But the power isn’t just in the taste. Fatty fish are loaded with omega 3.These fatty acids play a very important role in cell signalling and brain development. They are also linked to lower levels of depression. Eat more fatty fish and see your mood improve.
Of course this is good for your mood. They are delicious after all. But they are also rich in compounds that boost mood. It has health promoting antioxidants, flavonoids and caffeine. All of these reduce inflammation in your body, increase blood flow, and boost brain health. This promotes mood regulation. The rest of the mood boosting work is done by the smooth dark chocolate texture, temptingaroma and pleasurable taste.
Nuts and Seeds.
Nuts and seeds are a huge influence for your mood. They give you fiber, healthy fats and plant-based proteins. These nutrients support a happy brain. Then there is a particular amino acid found in nuts and seed. This amino acid boosts production of serotonin. And by now you know how wonderful serotonin is for mood. A 10 year study involving 16,000 people found that eating nuts decreases the risk of depression by 23%.There is more to the story. Nuts offer you a good amount of selenium and zinc. Experts say deficiency in these minerals is associated with a higher rate of depression. Your brain needs these nutrients for proper functioning. So what nuts and seeds should you be eating? Almonds, walnuts and macadamia nuts are a great start. Pecan, Brazil and pine nuts are awesome too. When it comes to seeds, sesame, pumpkin and sunflower seeds are excellent. You can eat all these raw or roasted. Eat them on their own or add them to your smoothies. How about adding to your breakfast oatmeal? Or sprinkle seeds and nuts on your salad. Multigrain bread topped with sesame seeds is both delicious and mood lifting. Your mood is directly linked to your brain health, which in turn is associated with foods you eat.