Foods To Get You In The Mood – We all feel blue sometimes, and food can play an important role in lifting our spirits and improving our outlook on life. Open the fridge and dig into the pantry to find a variety of healthy, filling and delicious mood-boosting foods.
Before we delve into the mood-enhancing foods below, there are some basic nutritional strategies that can help improve and balance your mood with food.
Foods To Get You In The Mood
If you find yourself in the dumps, you may not want to eat mood-enhancing foods or even have the energy to do so. Here are some tips to help you make mood-enhancing foods a reality.
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Salmon is an excellent source of omega-3 fatty acids, which are excellent anti-inflammatory agents. Omega-3s, especially EPA and DHA, are important for brain and nervous system development. They have been shown to protect against depression – studies have shown that people who eat oily fish are less likely to suffer from anxiety and depression, which may even affect our personality and impulse control.
In addition to omega-3s, salmon is rich in protein, vitamin B12, and vitamin D. Vitamin B12 works with folic acid to help convert amino acids into neurotransmitters (both are low in depressed patients), and vitamin D deficiency is associated with depression.
They are packed with a variety of nutrients, including fiber to balance blood sugar, B vitamins and iron to boost brain function. Evidence suggests that iron deficiency is associated with mood swings, anxiety, and neurotransmitter dysfunction. Iron (and B vitamins) helps us produce energy, and having more energy makes us feel positive and increases our ability to participate in activities we enjoy. However, too much iron in the brain weakens neurotransmitters, which is Goldilocks. conditions to get your iron levels ‘just right’.
So grab spinach, kale, soybeans, swiss chard, mizuna, mustard greens, dandelion greens, or any dark leafy greens you like and try different ways to incorporate them into your diet.
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Chia seeds are a plant-based source of omega-3 fatty acids and contain additional nutrients such as protein, fiber, calcium and iron. This mood-boosting food is a good source of magnesium, a naturally calming mineral that can help reduce stress and anxiety.
Turkey is rich in tryptophan, an amino acid that helps us produce serotonin, a neurotransmitter that improves our mood. Low levels of tryptophan reduce serotonin production and increase symptoms of anxiety and depression, while a diet rich in tryptophan reduces depression and irritability. It also contains tyrosine, another amino acid that is a precursor to neurotransmitters in the brain.
But that’s not all, turkey is rich in B vitamins, including B6, B12 and zinc. Zinc deficiency is associated with depression, anxiety and depression.
These small but powerful pulses provide folic acid, a B vitamin that helps the nervous system develop. Folic acid deficiency has been linked to depression, and adding it to your diet can improve your mood.
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They are high in fiber to help control blood sugar, iron, protein and vitamin B6; The latter helps our body produce mood-enhancing neurotransmitters such as serotonin and dopamine. Low levels of vitamin B6 have been linked to depression.
One of our favorite mood-boosting foods, eggs, are packed with protein, vitamin D and B12. They contain choline, a nutrient that supports the nervous system, improves mood and helps produce neurotransmitters, as well as the antioxidant selenium. Since the brain is more susceptible to oxidative damage, eating foods rich in antioxidants can protect and support the brain (and our positive mood).
Eggs are easy to make and take on the go, and there are so many ways you can eat them.
Mood-boosting fatty fish: Rich in vitamin B12, omega-3s, selenium, protein, vitamin D and choline.
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They can be mashed with lemon, parsley and sea salt, made with vegetable + sardine mash or cut into gluten-free scones.
Avocados are a nutritious fat with a very dense texture and contain vitamin B6, fiber, vitamin E and vitamin C. They also contain vitamin B5, which synthesizes neurotransmitters and supports the adrenal glands.
Bell peppers are high in the antioxidant vitamin C, which helps support neurotransmitter function and improves cognition. Vitamin C therapy improves mood and reduces depression.
Numerous studies have shown an important connection between the gut and the brain. About 95 percent of serotonin is produced in the digestive tract, which means that making gut health a priority can help improve our mood. Scientists are investigating the link between gut bacteria and mood. Several meta-analyses have concluded that probiotics may help treat depression.
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Fermented foods, from kombucha to sauerkraut to dairy-free yogurt, are excellent sources of probiotics. They’re easy to make at home, and they’re one of our mood-enhancing foods that are great for immune support.
This mood-enhancing food is good for protein (tyrosine for neurotransmitter production), magnesium, fiber, and vitamin E. As an antioxidant, vitamin E helps the brain fight free radical damage and improves memory and recall. knowledge.
Eat them alone as a snack, stir them into a mix or granola, make dairy-free almond milk, or use almond paste in a variety of delicious ways.
Yes ssssssss. Chocolate makes you happy! It contains several powerful compounds, including phenylethylamine, which increases endorphins, and anandamide, known as the “happy chemical.” Chocolate has been shown to improve mood, cognition, is a rich source of antioxidants, iron and magnesium, and has calming properties. Evidence shows that chocolate is especially beneficial when eaten consciously, so don’t eat it all, just enjoy it.
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Sunflower seeds are a good source of vitamin E, vitamin B6 and magnesium. This is a great option for people with nut allergies – you can easily substitute sunflower seeds or sunflower oil if you need nuts. Learn how to make sunflower seed butter here (and drizzle it with dark chocolate to lift the mood!).
Sweet potatoes are rich in mood-enhancing substances, including vitamin B6 (and other B vitamins), vitamin C, and fiber. And there are many ways to eat them:
Ghee, or clarified butter, is rich in nutritious fats and vitamin D, which helps improve digestive function, which helps the beneficial gut bacteria that improve digestion and support our mood. Learn how to make ghee at home.
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B vitamins such as B6, B12 and folic acid are involved in the production of brain chemicals that regulate mood. Eat foods rich in these vitamins, such as eggs, poultry, and low-fat yogurt. Leafy greens are also recommended because they contain the B vitamin folate, and studies show that low folate levels are often associated with depression.
Vitamin D is important for the production of mood-enhancing chemicals in your brain. Fortified dairy products such as low-fat or low-fat cheese, milk, and yogurt are excellent sources of vitamin D. Sunlight can give you the vitamin D you need in just 20 minutes a day.
Nuts, flaxseeds, avocados, and cold-water fish (such as salmon), which are known to improve heart health, are great mood boosters.
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