How to Boost Your Mood with Food.
Author: Chloe Taylor - Nutritionist
Mood is a complex and dynamic aspect of our mental health, and there are many factors that can influence our mood, including diet. The foods we eat can have a significant impact on our mood and overall well-being. Certain foods have been shown to improve mood, reduce stress, and increase energy levels.
So, what foods could you be adding to your diet for some mood-boosting action?
Omega-3 rich foods:
Omega-3 fatty acids are essential nutrients that are important for our brain health. Foods high in omega-3s include salmon, sardines, and walnuts. These fatty acids have been shown to improve mood, reduce depression and anxiety, and improve brain function.
Complex carbohydrates:
Complex carbohydrates provide sustained energy and are important for our mood and overall health. Whole foods are a great source of complex carbohydrates because they are often packed with fibre, vitamins, and minerals. The following foods are great to incorporate into your diet-
Whole grains like oats, quinoa, brown rice, and barley are high in complex carbohydrates and fibre, and are also good sources of B vitamins, iron, and magnesium.
Legumes like lentils, black beans, and chickpeas are also rich in complex carbohydrates, fibre, and protein, making them a great addition to any meal.
Sweet potatoes are a good source of complex carbohydrates, fibre, and vitamins A and C. They can be baked, boiled, or mashed and used in a variety of dishes.
Many vegetables, including broccoli, carrots, and Brussels sprouts, are rich in complex carbohydrates and fibre, as well as a range of other important nutrients like vitamin C, folate, and potassium.
Leafy greens:
Leafy greens, such as spinach, kale, and broccoli, are nutrient-dense foods that are rich in vitamins and minerals, including folate, iron, and calcium. Folate is important for brain health and has been shown to improve mood.
Dark chocolate:
Dark chocolate is a rich source of antioxidants and contains a small amount of caffeine, which can provide a quick energy boost. Dark chocolate has also been shown to improve mood and reduce stress. It's important to choose dark chocolate with a high percentage of cocoa, as it contains more flavonoids, which are beneficial compounds that improve mood and mental health.
Probiotic-rich foods:
Probiotics are beneficial bacteria that live in our gut and are important for our overall health, including our mental health. Probiotic-rich foods include yogurt, kefir, and fermented foods such as sauerkraut and kimchi. These foods have been shown to improve mood, reduce stress, and improve mental health.
Nuts and seeds:
Nuts and seeds, such as almonds, sunflower seeds, cashews, macadamias, pepitas, and chia seeds, are rich in healthy fats, vitamins, and minerals. They are also high in magnesium, which is important for our brain health and has been shown to improve mood and reduce stress.
Fruits:
Fruits, such as berries, bananas, and oranges, are rich in vitamins and minerals, including vitamin C and folate, which are important for our brain health. They are also high in fibre, which can help regulate blood sugar levels and improve energy levels.
It's important to remember that a balanced diet which includes a variety of healthy and fresh foods is key to maintaining good health in general. By being mindful of including mood-boosting foods into your day you will be reaping the rewards for your mind, body, and soul!
Disclaimer: The information in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The author and publisher make no guarantees or warranties regarding the accuracy or completeness of the information provided in this article, and any reliance on the information is strictly at your own risk. You can find our full Disclaimer here.