Feeling Low? Simple Foods That Can Brighten Your Day
I used to reach for junk food when I felt low until I discovered a different kind of comfort that lift mood. What if the secret to mood makeover lived in your plate? Mood isn't just in your head; it is in your plate. Swapping fries for a handful of berries turned out to be small changes with surprisingly big payoffs.
Nutrients like omega 3s, B vitamins and probiotics influence brain chemistry. Simply, right food doesn't just fuel our day they regulate our emotions too. You can add them into breakfast, lunches and dinner so feeling better becomes automatic. I tested 10 mood boosting foods and here is what worked.
1.Fatty fish
Fish like salmon, albacore tuna is rich in omega 3 fatty acids (EPA and DHA) which are crucial for brain health.They improve communication between brain cells and help regulate mood.
Grilled salmon with vegetables or sardines on whole grain toast few times per week is a great way to add these fats to your diet.
Low omega 3 levels have been linked to higher rates of depression.
2.Bananas
Ever heard of a nickname "natures happy fruit? "Bananas contains nutrients that supports brain health and emotional balance.
They provide B6 which the body uses to make neurotransmitters like dopamine and serotonin which regulate mood and reduces the feeling of sadness.
They contain natural source of tryptophan which is an amino acid which gets converted to a feel-good hormone called serotonin.
Besides, bananas produce natural sugars such as fructose, glucose and sucrose which stable blood sugar levels therefore preventing anxiety and mood swings.
A simple blended smoothie of banana and milk not only leaves you re-energized but also experience mood lift.3.Leafy greens
Leafy greens include spinach, kale, Swiss chard, collard greens, romaine lettuce, arugula, mustard greens and beet greens.
All these greens contain mood friendly nutrients since they consist of folate, magnesium and antioxidants which help the brain produce feel good compounds like serotonin and dopamine.
A simple mixture of spinach greens and a squeeze of lemon can calm your stress and lift your energy. 4.Fermented foods
Healthy fermented foods like yogurt, kefir, kimchi, sauerkraut and kombucha contain living microorganisms which support the growth of beneficial bacteria which helps gut health.
Since the gut and brain are connected, the gut microbiome reduces anxiety and improves mood.
Adding kefir to a smoothie with fruits or a side of sauerkraut is paired with grilled chicken or including kimchi in a rice bowl with eggs can help a person struggling with mild stress and low energy.5.Dark chocolate
It improves mood by releasing compounds including polyphenols, vitamins, minerals, oleic acid, flavonoids, caffeine and theobromine which improves brain function and stimulate endorphins.
Besides, it promotes serotonin release which is referred to as, "feel good chemical."
A small piece of chocolate as a snack will lift your mood. Best in moderation since it is calorie dense.
It is best to opt for dark chocolate since it has higher flavonoids and lower in added sugar than milk chocolate.6. Berries
Examples of berries include blueberry, strawberry and blackberry.
These fruits are often called "brain food" and they have effects on mood too. Here is how:
- Rich in antioxidants like flavonoids and anthocyanins which protect brain cells from oxidative stress.
- Support serotonin production.
- They contain vitamin C and folate which synthesis serotonin the "happiness" chemical that stabilizes mood.
- Reduces inflammation. Chronic inflammation is linked to depression and anxiety, the anti-inflammatory compounds in berries calm the nervous system and support balanced mood.
- Stress relief. Vitamin C in berries help lower the stress hormone called cortisol therefore a relaxed state of mind.
- Sipping a berry smoothie after a tough day or a Greek yoghurt with a sprinkle of berries instantly refresh your mood.
7.Oats
They are a natural mood boosting food because they provide instant source of nutrients that support brain health.Oat fuels both mind and body promoting calm, focus, and happiness in the following ways.- Serotonin production. Carbs in oats help brain absorb amino acid that gets converted into serotonin the "feel-good" hormone.
- Rich in B vitamins. These help the nervous system to function properly. Rich B vitamins (B1. B6 and folate) are essential for healthy nervous system and the production of neurotransmitters that regulate mood and stress.
8. Coffee
Coffee is a common beverage known for its flavor and stimulating effects. It contains a natural stimulant, caffeine that boosts energy, mood and focus. Its package of antioxidants that support brain function by reducing oxidative stress and inflammation which damages nerve cells as time goes.
Intake of too much coffee may lead to anxiety, so the key is moderation (1- 2 cups) in a day.Enjoying a cup of freshly brewed coffee will make you feel more positive, energized and focused through the day.9.Nuts and seeds
Nuts include alm0nds, macadamia nuts, Brazil nuts, hazelnuts, walnuts, cashews and pistachios.Seeds include chia seeds, pumpkin seeds (pepitas), flaxseeds, sunflower seeds, sesame seeds, hemp seeds and poppy seeds.
They are small but powerful mood boosting as they provide brain with essential nutrients to stay balanced in many ways.
- Rich in healthy fats. Flaxseeds and chia seeds are high in omega 3 fatty acids which reduces symptoms of depression and anxiety.
- Rich in magnesium. Almonds, sunflower seeds and pumpkin seeds have high levels of magnesium which calms the nervous system and reduces stress.
- Tryptophan for serotonin production. Seeds like pumpkin seeds, sunflower seeds and sesame seeds contain tryptophan known as the "feel-good" hormone.
- Rich in B vitamins. Many nuts and seeds are rich in B vitamins which helps in neurotransmitter production and regulate mood.
- Antioxidants for brain protection. Almonds and sunflower seeds contain vitamin E which protects brain cells from oxidative stress.
Into a morning oatmeal bowl toss almonds with the natural sweetener of banana and honey, it will provide steady energy, happy mood and focus through.In addition, sprinkled sunflower seeds over fried vegetables will not only add a pleasant crunch but also influence positivity mood and brain health.10. Beans and Lentils
Beans are rich in nutrients that support brain health and neurotransmitter balance in the following ways:- Contain proteins and amino acids that supply tryptophan that the brain uses to make the "feel-good" chemical called serotonin.
- Provides B vitamins especially (folate and B6) essential for producing mood regulatory neurotransmitters like serotonin and dopamine
A warm bowl of bean soup made with kidney beans, tomatoes, onions, garlic and a touch of spices like turmeric served with brown rice will leave you relaxed and overall calmness.
You don't need a dramatic life overhaul to be happier; you need small repeatable doses that actually work. Adding these mood friendly foods on daily meals will improve your emotional wellbeing in an easy and natural way.
Disclaimer: This article is for informational purposes only and is based on personal experience and general wellness information. It is not intended as medical advice.
1.Fatty fish
Fish like salmon, albacore tuna is rich in omega 3 fatty acids (EPA and DHA) which are crucial for brain health.
They improve communication between brain cells and help regulate mood.
Grilled salmon with vegetables or sardines on whole grain toast few times per week is a great way to add these fats to your diet.
Low omega 3 levels have been linked to higher rates of depression.
2.Bananas
Ever heard of a nickname "natures happy fruit? "Bananas contains nutrients that supports brain health and emotional balance.
They provide B6 which the body uses to make neurotransmitters like dopamine and serotonin which regulate mood and reduces the feeling of sadness.
They contain natural source of tryptophan which is an amino acid which gets converted to a feel-good hormone called serotonin.
Besides, bananas produce natural sugars such as fructose, glucose and sucrose which stable blood sugar levels therefore preventing anxiety and mood swings.
A simple blended smoothie of banana and milk not only leaves you re-energized but also experience mood lift.
3.Leafy greens
Leafy greens include spinach, kale, Swiss chard, collard greens, romaine lettuce, arugula, mustard greens and beet greens.
All these greens contain mood friendly nutrients since they consist of folate, magnesium and antioxidants which help the brain produce feel good compounds like serotonin and dopamine.
A simple mixture of spinach greens and a squeeze of lemon can calm your stress and lift your energy.
4.Fermented foods
Healthy fermented foods like yogurt, kefir, kimchi, sauerkraut and kombucha contain living microorganisms which support the growth of beneficial bacteria which helps gut health.
Since the gut and brain are connected, the gut microbiome reduces anxiety and improves mood.
Adding kefir to a smoothie with fruits or a side of sauerkraut is paired with grilled chicken or including kimchi in a rice bowl with eggs can help a person struggling with mild stress and low energy.
5.Dark chocolate
It improves mood by releasing compounds including polyphenols, vitamins, minerals, oleic acid, flavonoids, caffeine and theobromine which improves brain function and stimulate endorphins.
Besides, it promotes serotonin release which is referred to as, "feel good chemical."
A small piece of chocolate as a snack will lift your mood. Best in moderation since it is calorie dense.
It is best to opt for dark chocolate since it has higher flavonoids and lower in added sugar than milk chocolate.
6. Berries
Examples of berries include blueberry, strawberry and blackberry.
These fruits are often called "brain food" and they have effects on mood too. Here is how:
- Rich in antioxidants like flavonoids and anthocyanins which protect brain cells from oxidative stress.
- Support serotonin production.
- They contain vitamin C and folate which synthesis serotonin the "happiness" chemical that stabilizes mood.
- Reduces inflammation. Chronic inflammation is linked to depression and anxiety, the anti-inflammatory compounds in berries calm the nervous system and support balanced mood.
- Stress relief. Vitamin C in berries help lower the stress hormone called cortisol therefore a relaxed state of mind.
- Sipping a berry smoothie after a tough day or a Greek yoghurt with a sprinkle of berries instantly refresh your mood.
7.Oats
They are a natural mood boosting food because they provide instant source of nutrients that support brain health.
Oat fuels both mind and body promoting calm, focus, and happiness in the following ways.
- Serotonin production. Carbs in oats help brain absorb amino acid that gets converted into serotonin the "feel-good" hormone.
- Rich in B vitamins. These help the nervous system to function properly. Rich B vitamins (B1. B6 and folate) are essential for healthy nervous system and the production of neurotransmitters that regulate mood and stress.
8. Coffee
Coffee is a common beverage known for its flavor and stimulating effects. It contains a natural stimulant, caffeine that boosts energy, mood and focus. Its package of antioxidants that support brain function by reducing oxidative stress and inflammation which damages nerve cells as time goes.
Intake of too much coffee may lead to anxiety, so the key is moderation (1- 2 cups) in a day.
Enjoying a cup of freshly brewed coffee will make you feel more positive, energized and focused through the day.
9.Nuts and seeds
Nuts include alm0nds, macadamia nuts, Brazil nuts, hazelnuts, walnuts, cashews and pistachios.
Seeds include chia seeds, pumpkin seeds (pepitas), flaxseeds, sunflower seeds, sesame seeds, hemp seeds and poppy seeds.
They are small but powerful mood boosting as they provide brain with essential nutrients to stay balanced in many ways.
- Rich in healthy fats. Flaxseeds and chia seeds are high in omega 3 fatty acids which reduces symptoms of depression and anxiety.
- Rich in magnesium. Almonds, sunflower seeds and pumpkin seeds have high levels of magnesium which calms the nervous system and reduces stress.
- Tryptophan for serotonin production. Seeds like pumpkin seeds, sunflower seeds and sesame seeds contain tryptophan known as the "feel-good" hormone.
- Rich in B vitamins. Many nuts and seeds are rich in B vitamins which helps in neurotransmitter production and regulate mood.
- Antioxidants for brain protection. Almonds and sunflower seeds contain vitamin E which protects brain cells from oxidative stress.
In addition, sprinkled sunflower seeds over fried vegetables will not only add a pleasant crunch but also influence positivity mood and brain health.
10. Beans and Lentils
Beans are rich in nutrients that support brain health and neurotransmitter balance in the following ways:
- Contain proteins and amino acids that supply tryptophan that the brain uses to make the "feel-good" chemical called serotonin.
- Provides B vitamins especially (folate and B6) essential for producing mood regulatory neurotransmitters like serotonin and dopamine
A warm bowl of bean soup made with kidney beans, tomatoes, onions, garlic and a touch of spices like turmeric served with brown rice will leave you relaxed and overall calmness.
You don't need a dramatic life overhaul to be happier; you need small repeatable doses that actually work. Adding these mood friendly foods on daily meals will improve your emotional wellbeing in an easy and natural way.
Disclaimer: This article is for informational purposes only and is based on personal experience and general wellness information. It is not intended as medical advice.
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