Tuesday, June 27, 2023
Food is FUEL.
If you are eating healthily and drinking plenty of water, you are most likely feeling good. But if not, did you know there are mood-boosting foods?
I often discuss foods that increase inflammation or hinder our physical health. However, a strong relationship exists between what we eat and how we feel mentally, including BRAIN health!
What do we go to when feeling down in the dumps?… We head for comfort foods!
Carbs that provide energy and processed foods are easy, can taste good at the moment, and will give you……… a temporary boost.
However, the blood sugar fluctuations and the following dip can leave you tired, brain-fogged, and even irritated.
If your diet revolves around fast, junk, and processed foods, you’re depriving your system of the KEY NUTRIENTS needed for optimal mental and physical health.
Food gives our bodies the energy to function and impacts our brain chemistry.
For example, foods high in carbohydrates can increase serotonin production, which regulates mood.
Foods high in protein can increase the production of dopamine, which is associated with the feeling of pleasure and reward.
“Feel good” chemicals, or “happy hormones,” can also be used as fuel without causing drastic blood sugar changes, and they support a healthy gut, which we know can impact your mood.
10 Mood-Boosting Foods – According to a blog post at Ancient Nutrition:
1. Avocado
Avocados contain mood-boosting healthy fats that support healthy hormone balance and improve satiety, making you content and energized for hours after a meal. The fatty acids in avocados play a role in cognitive processes and impact neurotransmitter levels.
2. Wild-Caught Salmon
Wild-caught salmon and other oily fish contain omega-3 fatty acids, which promote healthy cognitive function and a healthy response to oxidative stress in the body. Wild fish are also protein-rich, providing amino acids that the body uses to create neurotransmitters. These chemical messengers in the brain can positively influence your mood and energy levels.
3. Dark Chocolate
Good quality dark chocolate contains antioxidants and mood-lifting compounds, including theobromine and phenylethylamine. The key to eating dark chocolate for a better mood is to have a small piece that’s 70 percent cocoa or higher every day or a few times weekly.
4. Berries
Berries, including blueberries, strawberries, and raspberries, are essential nutrients for healthy cognitive processes. They include vitamin C, other antioxidants, folate, and copper, among other mood-boosting vitamins and minerals.
5. Walnuts
Like many other mood-boosting foods, walnuts are high in omega-3 fatty acids, plus manganese, copper, and magnesium. These nutrients help maintain healthy brain function while providing a boost of energy.
6. Bananas
Bananas provide complex carbohydrates and electrolytes, fueling the brain and body with energy. They also contain tryptophan, an amino acid with calming properties that boosts serotonin production, known as the happy chemical.
7. Leafy Greens
Leafy greens are loaded with nutrients, including folate, magnesium, vitamin C, and vitamin K. These vitamins and minerals support a healthy response to inflammation and work as antioxidants that fight free radical damage in the body.
Some of the best leafy greens for mood are kale, spinach, arugula, chard, Bok choy, and mustard greens.
8. Oatmeal
Oatmeal and other whole grains, including oats, quinoa, and buckwheat, are fiber-rich and promote a healthy gut. The dietary fiber and micronutrients in oatmeal also help to promote a healthy response to inflammation, support brain processes and keep the body energized for hours after eating.
9. Eggs
Cage-free organic eggs are rich in choline and vitamin B12, two nutrients that help support healthy brain function. Eggs also contain protein, which provides amino acids that help with neurotransmitter function.
10. Olive Oil
Olive oil is considered a source of one of the healthiest fats around, which is because of its monounsaturated fatty acid content. These fats have neuroprotective capabilities and help to support healthy brain processes.
Healthy Snacks That Will Boost Your Mood:
- Homemade Trail Mix: Combine nuts, seeds, and dried fruits. (Almonds, sunflower seeds, pumpkin seeds, cashews, dried apricots.)
- Organic Greek Yogurt with Berries: High in protein, keeping you full and satisfied. Use fresh or dried strawberries and blueberries to add a boost of antioxidants and mood-boosting nutrients.
- Smoothies: Mix any of these foods to provide a quick energy boost and help stabilize blood sugar, which can improve moods. Rich in vitamins and minerals that support brain function, such as B vitamins, magnesium, and zinc.
- Apple Slices with Nut Butter: Apples are a great source of fiber and nut butter, healthy fat, and protein. Oh, so delicious and satisfying!
- Hummus and Veggies: A yummy way to enjoy the benefits of chickpeas, which contain 20 essential amino acids that contribute to serotonin production. Use any raw vegetables such as celery or carrots sticks, cucumber slices, or bell pepper strips.
Choosing organic/raw foods, nuts, and dried fruits, and adding superfoods, like berries, greens, and chia seeds, can reduce anxiety and depression.
We can provide our bodies with nutrients and energy to feel our physical and mental best!