Feeling a let down? Need a pick-me-up that doesn’t involve a tub of ice cream or a 6 hour Netflix binge? Well, have you ever considered that the secret to improving your mood might be in your kitchen? Yep, you got that right! There are many foods that improve your mood and how.
These mood boosting foods have the power to energize your soul, lift your spirits, and leave you feeling happy and positive. So, whether you’re craving a burst of happiness or simply want to add a sprinkle of joy to your day, read on to know more about these amazing mood boosting foods that can turn your frown upside down.
Related: Mood Boosting Foods: 9 Foods That Fight Fatigue And Depression
10 Amazing Foods That Improve Your Mood
1. Dark Leafy Greens
Dark leafy greens include broccoli, kale, spinach, bok choy, collard greens, mustard greens and more. These foods are packed with many important nutrients, such as fiber which helps stabilize blood sugar, B vitamins that improve brain function, and iron.
Research shows iron deficiency may cause changes in mood, anxiety, and affect how your neurotransmitters work. Iron and B vitamins are crucial for energy production too, contributing to better moods and greater participation in activities you enjoy.
2. Lentils
One of the best and underrated mood boosting foods is this.
Lentils are small but powerful beans that supply a generous amount of folate, a B vitamin essential for developing the nervous system. Studies say that deficiency of folate can lead to feelings of depression.
Besides folate, lentils are rich in fiber which helps regulate your blood sugar, and they’re also good sources of iron, protein, and Vitamin B6. This nutrient assists your body in producing neurotransmitters such as serotonin and dopamine that can help boost your mood.
3. Fermented Foods
Many studies show a strong connection between our brain and our digestive system. Surprisingly, about 95% of serotonin, is made in the gut. This fact suggests the importance of gut health for maintaining a good mood.
Researchers are exploring how gut bacteria might influence your feelings and thought processes. Several studies have shown that probiotics may reduce symptoms of depression.
Fermented foods such as kombucha, sauerkraut, and dairy free yogurt are excellent sources of probiotics. These foods are easy to prepare and play a key role in lifting your mood and boosting your immune system.
4. Chocolate
Chocolate doesn’t bring you joy, it’s also one of the best foods that improve your mood. It contains powerful components like phenylethylamine, which increases endorphins, and anandamide, also known as the ‘bliss chemical.’
Research on chocolate shows it can enhance both your mood and cognitive abilities, plus it provides lots of antioxidants, iron, and magnesium that can help you relax and sleep better.
Studies also show that chocolate is especially beneficial when eaten slowly – so take your time and enjoy each bite.
Related: Food For Mental Health: 10 Foods That Can Help Boost Your Mood And Reduce Stress
5. Almonds
Almonds are an excellent source of protein including tyrosine for neurotransmitter production, magnesium, fiber, and Vitamin E.
As an antioxidant, Vitamin E helps to fight free radical damage in the brain and has been linked to better memory and mental function.
You can eat almonds alone as well as a quick snack, mix them with your overnight oatmeal, add to your smoothies, or even make your own almond milk at home.
6. Salmon
One of my favorite mood boosting foods is this, and this is one of the those foods that improve your mood, take my word for it.
Salmon is an excellent source of omega-3 fatty acids, which are highly anti-inflammatory. These fats, especially EPA and DHA, are vital for the development of the brain and nervous system. Research shows that consuming more omega-3 can help keep depression at bay.
Research also suggests that people consuming higher amounts of fatty fish tend to display lower rates of anxiety and depression. In addition to its omega-3 content, salmon is rich in protein, Vitamin B12 and Vitamin D. Vitamin B12 collaborates with folate in transforming amino acids into neurotransmitters.
7. Berries
Berries are excellent for promoting good blood circulation in the brain and reducing inflammation. They’re packed with antioxidants and vitamins that help fight oxidative damage and inflammation.
Why does this matter? Oxidative stress can destroy neurons, inflame the brain, and lead to plaque build-up. Studies indicate that high levels of oxidative stress and inflammation are found in the brains of people experiencing depression.
Flavonoids, a type of antioxidant found in berries, can assist in repairing damaged cells and lowering inflammation. They may also help to reduce anxiety and feelings of depression.
Berries also contain a good amount of potassium, which helps maintain healthy blood pressure levels.
Related: 6 Ways To Boost Serotonin Naturally Without Medication
8. Shiitake Mushrooms
Shiitake mushrooms are rich, meaty fungi that offer more benefits than their flavor alone. Switching from common white mushrooms to this Asian type adds many nutrients into your meals like vitamin B6.
The complete family of B vitamins is essential for both our mental and physical health. Vitamin B6, or pyridoxine, plays a key role in enhancing mood and promoting overall wellbeing.
Vitamin B6 helps make serotonin and other neurotransmitters. High levels of B6 are linked with good moods and can reduce stress naturally. Studies have shown that B6 is effective in treating mood disorders.
9. Eggs
One of the simplest and best foods that improve your mood are eggs.
Eggs are a good source of choline, an essential nutrient that aids in brain development and maintaining mental health. Studies indicate that low levels of choline may link to increased mental health disorders like anxiety and depression.
Besides, eggs provide important nutrients like lutein, zeaxanthin, and omega-3 fatty acids, which protect the eyes while supporting overall brain function.
10. Avocado
Even though avocados can be a bit expensive, if possible, do invest in these wondrous mood boosting foods. The advantages of avocados are several, especially when it comes to brain health. You will often see them recommended for a balanced diet.
This superfood offers multiple benefits from protecting your heart to aiding digestion. It’s also excellent for enhancing mental performance, as noted by various studies.
Eating avocados can also help balance your hormones naturally, and this ensures that your brain produces the right chemicals to boost and maintain a positive mood.
Some more foods that improve your mood:
- Apples
- Bell peppers
- Chickpeas
- Green tea
- Carrots
- Asparagus
- Banana
- Chia seeds
- Cashews
- Walnuts
Related: 4 Tips For Better Mental Health Through Nutrition
Which of these mood boosting foods are already a part of your diet? Do let us know in the comments down below!
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