The Mood-boosting Foods You Need
Posted by Luulla Admin
Friday 21 Jul 2017
Posted by Luulla Admin
Friday 21 Jul 2017
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There are numerous factors that can affect our moods, and guess what, nutrition is one of them! You must be thinking, what on earth does nutrition has to do with our mood? However, according to research, it shows that there are strong links between certain nutrients and keeping us happy. Hence, it is really important that we fuel our bodies the right way and boost our mood naturally instead of turning to sugar-filled snacks such as ice-cream. While they might give you a temporary hit, but they won't do any good in the long run!
You are what you eat... So next time when you're feeling blues, have some of these mood-boosting foods and see for yourself just how well they help you get through the rest of your day.
1. Bananas
One of the easiest and quickest ways to banish a spell of midday blues is eating a banana! Banana is rich in potassium, vitamins B, carbohydrates, immune system-boosting anti oxidants, zinc and magnesium. These supply of nutrients will make you feel full, help slow down digestion and keep blood sugar levels stable. Not to mention, banana is literally the easiest thing to travel with as they are small enough to fit in your handbag (not to mention conveniently wrapped).
2. Blackberries
Aside from being delicious, blackberry is jam-packed with antioxidants, vitamins, soluble fibre and folic acid. According to research, low levels of folic acid in the blood stream might cause depression. Hence, by increasing your intake of soluble fibre can prevent fatigue by up to 10%. Which results in a perkier, more energetic mood during the day and keep you feeling happier for longer.
3. Avocado
And of course, avocado has to be in this list. Avocado is rich in smile-inducing B vitamins (including B6), the amino acid tryptophan, which is used to make serotonin in the brain, mood-enhancing vitamin E and folic acid. Not to mention, avocado is so delicious whether you put it in your toast, or sushi.
4. Sour Cherries
Had a bad night's sleep and woke up feeling cranky the next day? This is because the serotonin levels in your brain haven't had the chance to replenish properly, causing you really tired. When we turn our lights off at night, our bodies start producing a hormone called melatonin which is essential to induce the deep and restful state of sleep you needed to repair your body and keep you feeling chipper the next day. Sour cherries which are rich of natural melatonin, will help you to doze off! Thus, munching a handful before you hit the sack.
5. Citrus fruits
And of course, everyone knows citrus contains of rich vitamins C. But, did you know that the tiniest lack of vitamin C in your diet can leave you feeling blue? This is because it is a key ingredient in the make-up of norepinephrine - a chemical essential for transferring information in the brain.
6. Pineapple
Just like citrus, Pineapples are a great vitamin boost. Aside, they have the added bonus of containing naturally occurring enzymes which aid digestion and can help to flatten a bloated tummy.
7. Lentils
If you're super health conscious, you probably know how many benefits does lentils contain. Not only lentils contain of high levels of soluble fibre, protein and folic acid - which helming in boosting your mood. But, they're also particularly rich in good carbohydrates. Eating lentils as part of a meal, such as soup, or curry, it will give you a natural, sustainable energy lift. The more energy you have to carry out tasks during the day, the more productive you feel and the less fatigued - two scenarios that are thought to keep us at our happiest.
8. Sunflower Seeds
Each sunflower seed is filled with folic acid, soluble fibre, vitamin E and essential omega 3 and 6 fats, all of which combined have been linked to the increased production of serotonin in the brain, which is also known as the 'happy' hormone. This 'happy' hormone that naturally occurs in the body aids in lifting and regulating our moods.
9. Sweet Potatoes
Each sweet potato contains high levels of anti oxidants vitamin A and C which work together to boost the immune system, potassium, and high levels of soluble fibre. The soluble fibre slows down the absorption of sugar into your bloodstream, and can potentially help to regulate your blood sugar levels, keeping them constant and thus helping you maintain a consistently good mood. They're also a great source of slow release carbohydrates, giving you the energy necessary to power through the day.
10. Spinach
Do you ever wonder why Popeye was so chirpy all the time. Research has shown that spinach may have done more for the muscle-bound sailor than simply increasing his iron intake. The leafy green vegetables is also rich in soluble fibre and magnesium, which are linked to the mood. According to studies, lack of magnesia, can also cause anxiety and depression, as well as other symptoms of stress. So feeling some post-summer blues, eat more green vegetables.
11. Buckwheat
There's reason why buckwheat is the champion among grains. First, each tiny huck is stuffed full of B vitamins, which have been linked to improving energy levels and mood, and are thought to be involved in the production of serotonin in brain. Second, it's a great source of slow release energy, Third, buckwheat contains the amino acid tryptophan, the vital protein which used to make serotonin in the brain.
12. Chilli
Ever wonder why eating spicy foods make you feel good? This is because our body releases endorphins when our pain receptors are exposed to 'hot' substances. However, the endorphin responses seems to be different between people. Hence, this explains why some people like their food very spicy whilst some prefer mild dishes. Thus, if you love spicy food and feel a bit blue, add some chilli to a meal may just be enough to put a smile back on your face.
13. Salmon
If you're a fan of salmon, tuna and mackerel, you're in luck. As they contain vitamin B-6 or pyridoxine which can boost the production of feel-good endorphins, which give you a natural high.
14. Egg Yolk
Egg yolks are rich in protein, omega 3 and 6 fats, selenium, and vitamin D - a nutrient we absorb mostly from the sun that has been linked to mood. Besides, they also contain the chemical choline, which is vital for brain health, and tryptophan, which aids the production of the happy hormone serotonin.
15. Milk
Vitamin B-6 can be also found in milk, as well as particularly good sources of vitamin D. Milk, along with carbs, is often consider a comfort food.
16. Brown Bread
Wholegrain bread provides the perfect combination of proteins, amino acids and slow release energy to give your brain all the nutrients it needs to function properly. Besides, it also produce feel-good hormones like dopamine and serotonin.
