Eating certain foods really help keep bad moods at bay. The scientific community still has much to learn about how our diet influences our moods.
Dietary changes bring about changes in our brain structure, chemistry, and physiology, which lead to changes in behaviour and our mood.
So here are some theories based on research on different food types that affect out mood which we can include in our diet.
- Omega-3 fatty acids :. These are found in fish and some plant foods as well. Researchers have noted that omega-3 polyunsaturated fatty acids may be mood stabilizers, playing a role in mental well-being.
Fatty fish like salmon are rich in omega-3 fatty acids, may lower your risk of depression.
A good source of this nutrient is ground flaxseed.
Other sources include canola oil, purslane (an herb), cauliflower, red kidney beans, and beans.
- Top selenium-rich foods are Brazil nuts, oysters, albacore tuna, clams, sardines, pork tenderloin, crab, saltwater and freshwater fish, whole-wheat and regular pastas, lean pork chops, chicken (dark and light meat), and low-fat yogurt.
- Tryptophan produing Serotonin is also known as “feel-good” neurotransmitter — communicates “happy” messages to your brain. Eating carbohydrates such as beans whole grains and vegetables and folic acid supplements seems to help tryptophan’s chances of crossing the blood/brain barrier and stimulating serotonin levels.
Certain nuts and seeds are high in tryptophan, zinc, and selenium, which may support brain function and can reduce bad mood swings.
3) Dark chocolate is rich in compounds that may increase feel-good chemicals in your brain enhancing your mood.
4) Fruits like Bananas are a great source of natural sugar, vitamin B6, and prebiotic fiber, which work together to keep your blood sugar levels and acts as mood stabliser. Berries are rich in disease-fighting anthocyanins, which may lower your risk of depression too.
5) Oats provide fibre that can stabilize your blood sugar levels and boost your mood. They’re also high in iron, which may improve mood symptoms in those with iron deficiency anaemia.
6) Coffee provides numerous compounds, including caffeine and chlorogenic acid, that may boost your mood.
7) Beans and lentils are rich sources of mood-boosting nutrients, particularly B vitamins
It is quiet common that when you feel down you may crave calorie-rich, high sugar foods like ice cream or cookies to try to lift your spirits.
Remember that a sugar rush in the long term may have negative consequences as well. Instead aim for wholesome foods that have been shown to not only boost your mood but also your overall health.