Eating healthy foods with high nutritional value can help improve your mood. Sure, we tend to forget about it. Basically, the substances in some foods help with the secretion of the hormones. And, these hormones play a role in wellness and fighting stress.
The problem is that we are used to eating foods filled with fats, sugars and added ingredients. And, these can produce negative effects.
Studies suggest that the following foods may help reduce stress, ease anxiety and fight depression. See which healthy foods to eat to help you boost your mood.
Don’t hesitate to add these healthy foods to your diet! Improve your mood in an instant.
There’s a reason why chocolate always seems to make things better. A small square of dark chocolate causes the brain to release endorphins and boost serotonin levels. In a recent study, 30 people were given 40g of dark chocolate, over 14 days. The results showed that chocolate eaters produced less stress hormones and their anxiety levels decreased.
How much do you need? A couple small dark squares is all it takes.
Certain deficiencies in B vitamins have been linked to depression, as serotonin production can actually be hindered by low B vitamin levels. Important B vitamins to look out for include folate, vitamins B3, B6 and B12, and eating leafy green vegetables – such as spinach or broccoli – will help keep your levels up.
How much do you need? A cup of cooked spinach provides nearly 30% of your RDA of a few B vitamins, so add it to stir-fry and soups, or make a raw spinach salad for lunch.
Drinking caffeinated black, green or oolong tea may elicit a more alert state of mind, says a study in The Journal of Nutrition. Researchers think theanine—an amino acid present in these tea varieties—may work synergistically with caffeine to improve attention and focus. To reap the benefits, the study’s results suggest drinking 5 to 6 (8-ounce) cups of tea daily.
Milk is one of my favourite feel-great foods,” says Kleiner. in tryptophan, which is a building block in the bloodstream for serotonin in the brain. It’s a source of carbohydrates and vitamin D (low levels have been associated with depression), which is required for the production of serotonin. Milk is also a source of calcium, which has been shown to reduce anxiety.
Bananas contain the amino acid tryptophan as well as vitamins A, B6 and C, fibre, potassium, phosphorous, iron and carbohydrate. Mood-boosting carbohydrates aid in the absorption of tryptophan in the brain, while vitamin B6 helps convert the tryptophan into the mood-lifting hormone serotonin. This helps to boost your mood and also aids sleep. Because of its ability to raise serotonin levels, tryptophan has been used in the treatment of a variety of conditions, such as insomnia, depression and anxiety.
How much do you need? Eat a medium-sized banana as a mid-morning snack each day or slice it into porridge in the morning.
Honey is an energizing ingredient that is valuable for its high concentration of high quality nutrients that provide us with physical and emotional benefits.
Its natural sugars act like a source of “fuel” for the cells, helping to maintain both great physical and mental performance.
It contains enzymes and essential amino acids that, once absorbed, strengthen the nervous system and cerebral health.
Its vitamins and minerals contribute to the improvement of serotonin synthesis, also known as the happiness hormone.