When you feel down, it can be tempting to turn to food for lifting your spirits. But, the high calorie and sugary treats that people opt for can have negative consequences. Therefore, it is a good idea to look at some healthy foods that can improve your mood. There are certain foods that can be used for addressing food disorders and improve your overall mental health. Some of the healthy foods that can lift your mood are highlighted below.
Fatty fish
Essential fats that your body cannot produce and can only be obtained via diet are omega-3 fatty acids. Two type of omega-3 fatty acids can be found in fatty fish like albacore tuna and salmon. These contribute to your brain’s cell membrane’s fluidity and also play vital roles in cell signaling and brain development. In fact, they can also be helpful in lowering depression and give your mood a boost.
Dark chocolate
You will find a number of mood-boosting compounds in chocolate. The sugar it contains can improve your mood because it provides fuel to your brain. In addition, it also releases a horde of feel-good compounds, which include theobromine, caffeine and N-acylethanolamine. Dark chocolate is also high in health-promoting flavonoids that can reduce inflammation, increase blood flow to the brain and also improve brain health, all of which can be helpful in mood regulation.
Fermented foods
You can also improve your mood and gut health with fermented foods, such as sauerkraut, yogurt, kimchi, kombucha and kefir. Thanks to the fermentation process, the live bacteria is able to thrive in the foods, which then convert sugars into acids and alcohol. Probiotics are created during this process, which support the growth of healthy bacteria and also increase serotonin levels. But, bear in mind that not all fermented foods can be significant sources of probiotics, so you need to be careful.
Bananas
This particular fruit is capable of turning your frown upside down. Bananas are loaded with vitamin B6 that are useful for synthesizing feel-good neurotransmitters, such as serotonin and dopamine. When paired with fiber, it ensures that sugar is released into the bloodstream slowly and this allows your blood sugar levels to stay stable, leading to better mood control. If your blood sugar levels are too low, they can lead to mood swings and irritability.
Oats
A form of whole grain, eating oats can keep you in excellent spirits all morning. You can eat them in various forms, such as granola, muesli, oatmeal and overnight oats. They also contain a lot of fiber, which slows down the digestion of carbs and allows a gradual release of sugar into the bloodstream, thereby keeping your energy levels stable. Oats are also an excellent source of iron, which is good for people with iron deficiency because it can lead to sluggishness, fatigue and mood disorders.
Berries
It should be noted that eating more fruits and vegetables can actually lower depression rates. A diet high in antioxidants can help in dealing with the inflammation caused by mood disorders and depression. There are a lot of antioxidants in berries that can reduce your risk of depression and elevat your mood.
