The colorful tempting food can actually change one’s mood. Many of them do not know that eating well can also help support your mental health. It is true, as there is a link between nutrition and mood. So, if you ever feel low or depressed uplift your mood with this amazing food listed below.
1. Whole Grains
Do you know according to Nutrition women require at least 25 grams of fiber whereas men require 38 grams on a daily bases? You should replace refined flour and sugar products with whole grains products from which your body will get a high amount of fiber. If you will not consume too many sweets and refined products it will help to keep your blood sugar level stable. Blood sugar-stabilizing foods can actually affect mood by helping to regulate brain neurotransmitter secretions. As whole grains are also good for the brain, and body health.
This is true, the more fruits you eat, you will feel less depressed. As there is a link between fruit consumption and depression. Fruits are known to boost higher levels of happiness and also they are good for the heart as well. Fruit is rich in minerals, vitamins, micronutrients, and antioxidants. When you crave to eat something sweet it is great to eat fruits.
3. Dark chocolate
Chocolate is known to be rich in many mood-boosting compounds. It is high in flavonoids which actually increase blood flow to your brain, boost brain health, and reduce inflammation indirectly all of this may support mood regulation. Chocolate contains a type of antioxidant called polyphenols, a high hedonic rating that means the taste, smell, and texture may boost mood. Do not eat milk chocolate as it contains fat and sugar. Opt for dark chocolate which is lower in added sugar and higher in flavonoids.
4. Fermented Foods
In the process of fermentation, healthy bacteria called probiotics are created. The live microorganisms help to support the growth of healthy bacteria in your gut which indirectly may increase serotonin levels. Do you know that serotonin is a neurotransmitter that affects many facets of human behavior? In research its been shown that lower rates of depression have a connection with healthy gut bacteria. And also not all fermented foods are significant sources of probiotics. Sauerkraut, kimchi, kombucha, yogurts, tempeh are probiotics.
5. Lentils and Beans
Lentils and Beans contain rich nutrients and are also good sources of vitamin B. It also has selenium, non-heme iron, magnesium, and zinc, which help to increase your spirits. Vitamin B improves mood by increasing levels of neurotransmitters such as dopamine, norepinephrine, gamma-aminobutyric acid, and serotonin all of which regulate mood. Vitamin B also has a key role in nerve signaling, which makes proper communication between cells and nerves. Vitamins like folate and B12 can also lead to depression.
Nuts and seeds are a large component of Mediterranean diets and MIND which supports a healthy brain. Nuts are high in healthy fats, fiber, and proteins. They also contain tryptophan which is an amino acid that helps for producing mood-boosting serotonin. Some nuts like Brazil nuts, pine nuts, and almonds are sources of selenium and zinc.
Coffee contains caffeine that prevents a naturally occurring compound called adenosine from connecting to brain receptors which promotes tiredness and increases attention as well as alertness. It also increases norepinephrine and dopamine the mood-boosting neurotransmitter. A cup of caffeinated coffee could actually boost your mood.
Eat root and leafy vegetables which are high in vitamins, minerals, fiber, and nutrients. Vegetables are very important to keep the body mentally and physically healthy. You should consume 2 to 3 cups of vegetables on daily bases. It can actually give your body all the adequate requirements which are needed by the body. Vegetables may help protect you against depression and low mood.
If you are a Vegetarian, this post end here for you, below are non-vegetarian foods to Uplift Your Mood
Fish is rich in Omega-3 Fatty Acids, it is a group of fats that you must obtain through your diet because your body can not produce them on its own. Omega-3 helps the fluidity of your brain’s cell membrane and also plays role in cell signaling and brain development. Fish is a healthy food that can help fight depression.
10. Grass-Fed Beef
We can get a high amount of proteins from Grass-Fed Beef, which can be a mood-boosting diet and can manage the mood. Grass-fed beef usually contains mega-3 fatty acids, which help to overcome depression. It is a high source of many nutrients, and vitamins that help cells to fight damage as well as also keep you fit.