A guide for good mood foods
It turns out that the old saying “you are what you eat” is true, especially in relation to food and mood. In recent years, many evidence-based studies have been published detailing how some foods help improve their mood while others make it worse.
Important nutrients affect brain chemistry, affecting mood, memory and cognitive function. However, if you are eating a healthy balance of whole foods that contain a variety of nutrients, you are more likely to feel calmer, happier and, in general, in a better mood.
Ways your food intake can affect your mood
You are forgetting vital vitamins and minerals, which can cause depression, inability to concentrate and chronic fatigue.
A diet that lacks essential nutrients such as iron can alter brain chemistry and alter mood and behavior.
You are not eating at regular intervals. Not consuming enough calories can cause problems, such as feeling foggy, tired and low on energy.
You are not getting abundant omega-3 fatty acids, which have been linked to a lower incidence of depression.
It is eliminating or skimping on the essential food groups that your body needs to feed itself and produce serotonin, the brain’s “feel good” chemical.
You are eating a lot of processed foods, which can contribute to a larger waistline, feel slow and potentially cause an insulin imbalance and inflammation when consumed in excess.
- Insulin levels: some processed foods, especially those with large amounts of added sugars, can cause insulin levels to rise and fall rapidly, causing hunger to reoccur fairly quickly.
- Inflammation: Chronic inflammation can be the result of a diet that includes a large amount of processed and manufactured foods. This leads to elevated levels of C-reactive protein, which is associated with an increased risk of psychological stress and depression.
Need Good Mood Foods? You need to avoid this …
Before you can eat foods that improve your mood, it is important to know what foods you should leave or limit on your shopping list.
The biggest culprits of a bad mood are refined carbohydrates, like sugar. Simple sugars found in junk foods, such as sweets and soft drinks, as well as in everyday foods, such as fruit juice, syrup, and jams, can cause blood sugar to rise and fall as a roller coaster.
Refined white starches such as white rice, white bread, and cookies can have the same effect. The Cleveland Clinic warns that junk foods can satisfy your taste buds, but they probably will not help improve your mood.
The spikes and drops of sugar in the blood can leave you with a burst of energy of short duration, followed by a feeling of tiredness and bad mood.
To get better mood results, you should also limit your alcohol consumption, since it is a depressant and can disturb your sleep.
Ways to improve your mood through food
Eat foods as close as possible to how they look in nature. For example, an orange is less processed and closer to nature than orange juice.
Get your vitamin D level checked. Low levels of vitamin D are associated with depression and mood disorders. Vitamin D can be found in fatty fish, egg yolks, liver and sunlight.
Limit added sugars. Choose food varieties without sugar when possible. Eat fruits for dessert more often than sugary sweets.
Load your plate with food to improve the mood by eating a rainbow of fruits and vegetables.
Eat many foods that produce dopamine, such as fish, chicken, eggs, green leafy vegetables, and legumes.
Increase consumption of omega-3 fatty acids, found in fish, flaxseed, chia seeds, and nuts, to help fight feelings of depression. Or you take Zinzino BalanceOil
Sprinkle in foods rich in magnesium, which help to sleep. Foods rich in magnesium include almonds, spinach, pumpkin seeds, and sunflower seeds.
And here are the good mood foods.
Here are some of the best foods to eat to stay healthy and happy:
There are some specific vitamins that can be useful for mood. For example, vitamin D can help alleviate mood disorders, such as seasonal affective disorder.
Sunlight, before the application of sunscreen, is often the best source. To get your daily dose of vitamin D, you can also try the following foods.
Many doctors recommend adding a multivitamin that contains vitamin D as well.
- egg yolks
- low-fat milk
- soy milk
The vitamins folate and B-12 can help relieve depression. To add folate to your diet, try these foods:
- dark green leaves
Vitamin B-12 can be found in:
- lean meat
- cottage cheese
Adding protein to your meals can help decrease the absorption of carbohydrates in the blood and increase the release of dopamine and norepinephrine, which can improve your mood and energy for several hours after eating.
Try adding these smart protein options to your diet:
- low-fat Greek yogurt
Foods, such as complex carbohydrates, that contain soluble fiber can slow the absorption of sugar in the bloodstream and increase serotonin, the chemical that “feels good,” and both decrease mood swings. You can find healthy amounts of fiber in:
- Brussels sprouts
There is a clear relationship between food and your mood. When you combine tactics to eat regularly with foods that can have a helpful effect on your well-being, you can plan meals that can help you feel good and better.
You can also avoid foods that can make you feel worse. That is something to be happy about!