How are you feeling? Could your mental state use a refresh? The stressors we are bombarded with can easily impact our mental health. Did you know that you can influence your mental state by eating foods that lift your mood? I am sure you have heard the famous quote from Hippocrates: “Let food be your medicine and medicine be your food.” This is a saying to live by. Before you go to the doctor, you may be wondering, can I find something in nature that can heal me? This also applies to mental health.
The number of people with mental health problems such as anxiety and depression is continually increasing. What helps me get back on track when I’m feeling anxious, depressed, or overwhelmed is evaluating how I’m managing my body, mind, and spirit. First, I look at my entire diet and consciously try to include foods that are good for my mood. New research suggests that regularly incorporating the right foods into your diet can transform your mental state. This includes taming your stress, reducing anxiety and combating depression. There are certain foods that lift your mood.
7 Foods That Will Boost Your Mood:
Chocolate: Studies show that dark chocolate promotes brain function and improves mood. Dark chocolate is full of antioxidants and can help relieve symptoms of anxiety and depression while making you feel calmer. To get the most out of your chocolate, look for chocolate that contains at least 60% cacao.
Salmon: Certain types of fish, including salmon, sardines, tuna, halibut and mackerel, are good sources of omega-3 fatty acids, which can help with depression and anxiety. Studies show that omega fatty acids have anti-inflammatory properties and influence dopamine and serotonin production in your brain. For the greatest benefit, experts recommend eating fish twice a week. If you don’t eat fish, you can find omega-3 fatty acids in chia seeds and flax seeds.
Avocados: If you feel sad, anxious or anxious, avocados are among the best foods that lift your mood. Avocados are a good source of folate. Research suggests that folate deficiency may be linked to anxiety and irrational fears. With their high content of omega-3 fatty acids, avocados are good for your general mood. Avocados are rich in magnesium and B6, which support the production of serotonin in the brain.
Leafy greens: Spinach, chard, kale and kale are rich in magnesium, which has a positive effect on serotonin levels, thereby improving your mood. Magnesium is known to help reduce anxiety and fight depression.
Yogurt/probiotics: Probiotics are fermented foods like sauerkraut, kimchi and yogurt. Fermented foods help your intestines function properly. There are recent studies linking gut health to improvement in mood, reduced stress, anxiety and a lower risk of depression. So keep your gut clean with probiotic-rich foods.
Blueberries: Blueberries are full of brain-boosting benefits due to their very high content of antioxidants and vitamin C. Studies have shown that the high content of flavonoids in blueberries helps improve memory, regulate mood and protect the brain from aging.
Nuts and Seeds: Eating more nuts and seeds can be good for the brain because of the foods they contain Omega-3 fatty acids and antioxidants. A 2014 study found that higher overall nut consumption was linked to better brain function in old age.
When I go to the store or farmer’s market weekly, I try to bring home all of these foods for my family so we can always feel good about ourselves. These days, I place a lot of emphasis on brain health when feeding my family and myself.
Be calm,
Alex
PS: If you want to try a mood-boosting hot chocolate, CLICK HERE for the recipe.
