Having a bad day lately? Your mood is likely to blame for what you’re feeling. Once you’ve worked out your mood, you will likely feel better in the coming days. Eating healthy is one way to boost your mood, but certain foods can also improve your mood. Today, we’re bringing you 10 foods you need to add to your diet to make you feel much better.
10. Dark Chocolate
We’ve all heard that chocolate boosts our mood, but swap those milk chocolate ones for dark chocolate. They have been linked to increasing serotonin levels, which may help in alleviating depression. You can add chunks to your oatmeal or enjoy a piece after your meal. Remember to munch on them in moderation.
9. Oily Fish
When we say oily fish, we mean salmon, mackerel, sardines, and such. They’re rich in omega-3 fatty acids and known for their anti-inflammatory properties, which could also help alleviate depression. Now that you know this information, you can plan on having them for dinner. Maybe you’d like to splurge in a Japanese restaurant where mackerel is key, or maybe drop by your local grocery and cook salmon.
8. Avocado
Even though we’re way past the avocado-on-everything trend, adding them to your diet is still important. They’re loaded with healthy monounsaturated fats that support our brain function and mood regulation. Avocados are also rich in folate, potassium, and vitamin K, overall contributing to mental clarity and emotional stability. Yup, bring back the avocado toast for breakfast!
7. Banana
It’s time to add a banana to your diet to improve your mood. Why? Well, these yellow delights feature tryptophan, vitamin B6, and natural sugars that all work together to support your serotonin production. They’re also packed with potassium to help regulate your blood pressure and reduce the feeling of anxiety.
6. Green Tea
Sit down and enjoy a cup of green tea to calm those thoughts. The L-theanine found in green tea helps promote relaxation without leading to drowsiness. When you combine them with their moderate caffeine content, it helps your nerves to be calm, which can reduce your anxiety and improve your mood.
5. Sweet Potatoes
You might want to sub those sweet, unhealthy snacks for sweet potatoes. They will provide you with steady energy and support your serotonin production. Sweet potatoes are also packed with beta-carotene, which converts to vitamin A and supports brain health. The fiber is also responsible for regulating blood sugar, which prevents your mood from crashing.
4. Berries
All kinds of berries — strawberries, blueberries, and raspberries are also the perfect snack to boost your mood. They’re rich in antioxidants, which combat the oxidative stress linked with mood disorders. You can choose to add them to pancakes, yogurts, or toss them in salads to add a sweet touch.
3. Spinach
You may hate them, but these leafy greens are a must-add to your diet. Spinach is rich in folate, a B vitamin that helps regulate mood. They produce neurotransmitters, serotonin, and dopamine. You can throw in a few spinach leaves for fresh smoothies, or maybe in other dishes you can think of.
2. Walnuts
While nuts are known to be a mood-booster, walnuts are specifically rich in alpha-linolenic acid (ALA). It is a plant-based omega-3 fatty acid that supports brain health. Walnuts are also packed in tryptophan, which is an amino acid that helps produce serotonin. So the next time you feel down, keep some walnuts in your kitchen.
1. Poultry
Poultry, specifically chicken and turkey, is a good source of tryptophan. It boosts serotonin production, which helps elevate your mood. The good thing is that there are many ways that you can add poultry to your diet. You can grill some chicken breast for sandwiches or salads. You can also opt for turkey as a lean alternative, even when it’s not for Thanksgiving.