We all get a smile on our face the moment we see food. And because we all feel down sometimes, whether it’s because of an unhealthy routine, relationships, work, friends or family, we tend to search for things that help boost our mood quickly and easily. Instead of binging on ice cream or resorting to other unhealthy coping mechanisms, here’s a list of foods that can help you boost your mood without damaging your health. You know what they say…a healthy mind needs a healthy body! Now scroll down and check out our list of mood food.
Fruits
A fruit a day keeps the doctor away. Or maybe we can say a fruit a day can help boost your mood for the day! Fruit is rich in vitamins, minerals, and micronutrients, making it great to indulge in when you want something sweet. Start with a banana, a healthy, sweet treat that’s been linked to improvements in mood.
Vegetables
Green vegetables contain the B vitamin folate which has also been linked to better mood. Folate-rich vegetables include spinach, edamame, artichokes, okra, turnip greens, lentils, avocado, and broccoli.
Fish rich in omega-3 fatty acids (sardines, salmon)
The docosahexaenoic acid (DHA) found in salmon helps maintain the central nervous system, not to mention the beneficial effects this fish has on your heart and metabolism. It is also recommended for their anti-depressive benefits. A quick note: try eating a 3-ounce serving of fish two or three times a week.
Eggs and Avocado
Eggs provide choline, an essential nutrient involved in memory, mood, and muscle control, and vitamin B12, which helps with neurological function. On the other hand, you have the avocado that contains tons of heart-healthy unsaturated fats, fiber, and phytochemicals (a.k.a. biologically active components in plants) for satiety and disease-fighting powers.
Whole Grains
Whole grains are rich in B vitamins that are important for energy and brain health. Thanks to their fiber content, whole grains also help to keep blood sugar from spiking and crashing, which can help you avoid those nasty mood swings.
Beans and Peas
They contain small amounts of lithium which is often used to treat mood disorders. They also contain antioxidants and probiotics, which are considered natural mood-boosters that can calm anxiety and more.
Nuts
Not only do they contain omega 3 but they’re also good for our brain and hearts, and you know what, just take them with you anywhere you go, they’re a great quick snack!
Fermented Food
Up to 90% of your body’s serotonin is produced in your gut; a healthy gut may correspond to a good mood. Fermented foods like kimchi, yogurt, kefir, kombucha, and sauerkraut are rich in probiotics that support gut health. Easy to make and definitely they’re one of our go-to mood boosting options.
Cottage Cheese
The fresh curds provide tons of protein and tryptophan, an essential amino acid linked with improving mood and cognition according to multiple studies.
Chocolate
Saving the best for last, because who doesn’t love chocolate! Whether hot cocoa, chocolate bars, or chocolate spread, chocolate just saves the day. Its sugar may improve mood since it’s a quick source of fuel for your brain, but look out for that crash. More importantly, chocolate is packed with antioxidants and has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote good mood. Go for dark chocolate for a healthier option.