Think a glazed donut or a greasy burger will help you feel better? Think again. 🤔 The science on food and mood suggests a feel-better treat should look MUCH different!
We all feel blue from time to time, and food can play an important role in helping us lift our mood and improve our outlook on life.
Not only does a healthy diet help control your waistline, but smarter food choices may also help ward off symptoms of depression. The best nutritional plan to prevent depression is to have a varied diet with plenty of fruits 🍓, vegetables 🥦, whole grains 🌾, nuts 🥜, beans 🌰, and foods rich in omega-3 fatty acids 🐟.
Here are some food suggestions to help make your mood-boosting foods a reality ❤️
Salmon 🍣 Salmon is an excellent source of omega-3 fatty acids, which are highly anti-inflammatory. Omega-3 fatty acids also help promote brain development and cell signaling.
Dark chocolate 🍫 Dark chocolate and cacao contain a amino acid called tryptophan that your brain uses to produce the neurotransmitter Serotonin, which can increase feelings of overall happiness. Serotonin is the feel-good chemical and influences your mood. 🥰
Dark leafy greens 🥬 Think spinach, chard, etc. These dark leafy greens contain magnesium, which can positively impact serotonin levels and boost your mood. They are also rich in a wide variety of nutrients, including fiber to balance blood sugar, B vitamins to boost brain function, and iron. 🧠
Fermented foods 🥛 About 95% of serotonin is produced in the digestive tract, and that means making gut health a priority will help improve your mood. Fermented foods, from kombucha to sauerkraut to dairy-free yogurt to kefir, are an incredible source of probiotics and produce ‘feel-good’ brain chemicals like serotonin and GABA.
Berries 🍓 Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combating oxidative stress. They are also loaded witty anthocyanidins, known to boost brain function and antioxidants, which promote brain and nervous system health. FUN FACT: the purple and blue pigment of berries is caused by the anthocyanins which have been shown to lower the risk of depression when implemented in your diet! 😌
Oats 🥣 Oats are super high in fiber, meaning that they help stabilize and regulate your blood sugar levels and boost your mood. They’re also high in iron, which may improve mood symptoms in those with iron deficiency anemia.
Beans and lentils 🌱 Beans and lentils are a great source of vitamin B which helps boost neurotransmitters such as serotonin, norepinephrine, and dopamine which help to regulate your mood. Vitamin B also helps to promote communication between nerve cells.
Overall, prioritizing smarter food choices doesn’t have to just be about body weight or image but you can also use food to help boost your mood, improve overall brain health, and reduce the effects of some common mood disorder such as those associated with depression. 💕
Eating foods that better your health and your mood doesn’t have to be difficult. In fact, many of these mood-boosting foods may already be a part of your diet even without knowing their true benefits. Although it may be difficult to include ALL of these mood-boosting foods into your diet, even adding in small amounts can start to improve your brain health as well as your mental health. 🧠🥰
❤️ March is International Women's Month, so we want to do everything we can to help keep our ladies out there healthy! ❤️ Please keep an eye out for even more wellness tips for women, coming your way soon. 🥰
We encourage you to try out some of the foods above to kick-start your positivity routine. 🙌