Can your diet really help put you in a good mood? And can what you choose to eat or drink encourage bad moods or mild depression? As a piece of chocolate melts on your tongue, you can literally feel stress leave you and bliss greet you. But is it just a trick of the mind? And what about other foods? Can they help (or harm) your mood.
Mood Food is not a complex term, you already know that the food you eat each day plays a vital role in your overall health, but did you know that it can affect your mood too? Making healthier choices in your diet will not only help control your waistline, but it can also a food for mood booster, and provide a long-lasting boost in energy and focus.
Since your brain is always working, it requires the right Mood Food for brain-boosting with specific vitamins and high-quality nutrients to use as fuel or as food for mood booster throughout the day.
Mood Food we choose to eat can greatly affect our mood, energy, and our brain’s overall performance. When you’re feeling down, it can be tempting to turn to food for mood boosters. However, the sugary, high calorie treats that many people resort to have negative consequences of their own.
Thus, you may wonder whether any healthy foods are mood booster foods. Recently, research on the relationship between nutrition and mental health has been emerging. Yet, it’s important to note that mood can be influenced by many factors, such as stress, environment, poor sleep, genetics, mood disorders, and nutritional deficiencies.
Mood Food- How these affect what you feel?
Serotonin is a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain. Since about 95% of your serotonin is produced in your gastrointestinal tract, and your gastrointestinal tract is lined with a hundred million nerve cells, or neurons, it makes sense that the inner workings of your digestive system don’t just help you digest food, but also guide your emotions or food for mood booster.
What’s more, the function of these neurons and the production of neurotransmitters like serotonin — is highly influenced by the billions of “good” bacteria that make up your intestinal microbiome.
Mood Food, Bacteria present in these food play an essential role in your health. They protect the lining of your intestines and ensure they provide a strong barrier against toxins and “bad” bacteria; they limit inflammation; they improve how well you absorb nutrients from your food; and they activate neural pathways that travel directly between the gut and the brain. Hence they are best as food for mood booster.
Studies have compared “traditional” diets, like the Mediterranean diet and the traditional Japanese diet, to a typical “Western” diet and have shown that the risk of depression is 25% to 35% lower in those who eat a traditional diet. Scientists account for this difference because these traditional diets tend to be high in vegetables, fruits, unprocessed grains, and fish and seafood, and to contain only modest amounts of lean meats and dairy.
They are also void of processed and refined foods and sugars, which are staples of the “Western” dietary pattern. In addition, many of these unprocessed foods are fermented, and therefore act as natural mind booster foods.
This may sound implausible to you, but the notion that good bacteria not only influence what your gut digests and absorbs, but that they also affect the degree of inflammation throughout your body, as well as your mood and energy level, and it is gaining traction among researchers.
Various Mood Foods
Here is a list of 9 healthy mood booster foods which will surely make your feel better when u anxious, depressed, nervous or enhance your low level. Moreover, eating a healthy diet is also a key to have a good mood.
1. Fatty Fish
Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own.
Fatty fish like salmon and albacore tuna are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — that are linked to lower levels of depression.
Omega-3s contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signalling and thus a good food for mood booster.
2. Dark Chocolate- The Best Moody Food
Chocolate is rich in many mood booster foods compound. Its sugar may improve mood since it’s a quick source of fuel for your brain.
Furthermore, it may release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acyl ethanolamine — a substance chemically similar to cannabinoids that has been linked to improve mood. Hence it has been regarded as best food for mood booster.
Mood Food – The Chocolate, regardless, it’s high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation by mood booster foods.
3. Fermented Foods
Fermented foods, are Mood Foods which include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood. The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids.
During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels. Serotonin is a neurotransmitter that affects many facets of human behaviour, such as mood, stress response, appetite, and sexual drive.
In addition, the gut microbiome plays a role in brain health and hence counted amongst the mood booster foods.
4. Mood Food- Oats
Oats are a whole grain that can keep you in good spirits all morning. You can enjoy them as mood booster foods in many forms, such as overnight oats, oatmeal, muesli, and granola.
They’re an excellent food for mood booster and a source of fiber, providing 8 grams in a single raw cup. Fiber helps slow your digestion of carbs, allowing for a gradual release of sugar into the bloodstream to keep your energy levels stable.
Oats may be especially advantageous, as mood booster foods as they are also high in iron, which may improve mood symptoms in those with iron deficiency like anaemia.
Curiously, eating more fruits and vegetables is linked to lower rates of depression as they are finest mood booster foods. Although the mechanism isn’t clear, a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders.
Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress — an imbalance of harmful compounds in your body.
They’re particularly high in anthocyanin, a pigment that gives certain berries their purple-blue colour which makes them to include in the list of foods for mood boosters.
6. Leading Mood Food- Nuts and Seeds
Nuts and seeds are high in plant-based proteins, healthy fats, and fiber.
Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent source of mood booster foods.
Moreover, nuts and seeds are a large component of both the MIND and Mediterranean diets, which may support a healthy brain and hence act as Mood Food. Each of these diets promotes fresh, whole foods and limits your intake of processed items.
The foremost Mood Food is Coffee and it is the world’s most popular drink, and it may make the world a bit happier, too.
The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention.
8. Beans and Lentils
Mood Food, In addition to being an eminent mood food it is rich in fiber and plant-based protein, beans and lentils are full of feel-good nutrients.
They’re an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma amino butyric acid (GABA), all of which are important that’s why included as food for mood booster.
Furthermore, B vitamins play a key role in nerve signalling, which allows proper communication between nerve cells. Low levels of these vitamins, have been linked to mood disorders, such as depression hence in that case it would be right to intake mood booster foods.
Foods to Avoid
If you struggle with drastic changes in your mood and energy levels often, it can be helpful to avoid certain foods and beverages that can trigger mood swings and hence not included in Mood Food strictly. Here are some foods and beverages as it trigger to mood swings.
- White Rice
With any changes in diet, it is important to introduce new foods gradually to allow your body to adjust to a new routine and ensure that you do not have any food allergies. You will be amazed at the abundance of energy and the lifted moods these healthful foods will provide. Remember, fuel your brain with these key nutrints and supplement as a Mood Food or food for mood boosters. You will be feeling your best in no time!