Sourced with thanks from healthline.com
I am feeling a bit down, so let me have a nice sugary treat. How often have you gone through this feeling and in the process loading yourself up with calories which may actually end up doing more harm than good. There is more research available now that suggests that your mood can be influenced by many factors including nutritional deficiencies. Go through the list of foods that the author has compiled that help lift your mood consistently and is healthy to boot. As you grow older what can be better than healthy foods that can help boost your mood positively. Team RetyrSmart
Eat yourself into a good mood (and healthily too)
Here are 9 healthy foods that may boost your mood.
- Dark chocolate
Chocolate is rich in many mood-boosting compounds. Its sugar may improve mood since it’s a quick source of fuel for your brain Furthermore, it may release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine —linked to improved mood.
It’s high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation
Finally, chocolate has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote good mood
Because milk chocolate contains added ingredients like sugar and fat, it’s best to opt for dark chocolate — which is higher in flavonoids and lower in added sugar.
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- Fermented foods
Fermented foods, which include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood. The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids
Since up to 90% of your body’s serotonin is produced in your gut, a healthy gut may correspond to a good mood. Fermented foods like kimchi, yogurt, kefir, kombucha, and sauerkraut are rich in probiotics that support gut health.
Bananas may help turn a frown upside down. They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin.
When paired with fibre, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar levels that are too low may lead to irritability and mood swings
Bananas are a great source of natural sugar, vitamin B6, and prebiotic fibre, which work together to keep your blood sugar levels and mood stable.
Oats are a whole grain that can keep you in good spirits all morning. You can enjoy them in many forms, such as overnight oats, oatmeal, muesli, and granola.
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.
Curiously, eating more fruits and vegetables is linked to lower rates of depression. Although the mechanism isn’t clear, a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders
Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress — an imbalance of harmful compounds in your body. Berries are rich in disease-fighting anthocyanins, which may lower your risk of depression.
- Nuts and seeds
Nuts and seeds are high in plant-based proteins, healthy fats, and fibre.
Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources
Certain nuts and seeds are high in tryptophan, zinc, and selenium, which may support brain function and lower your risk of depression.
Coffee is the world’s most popular drink, and it may make the world a bit happier, too.
The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention.
Moreover, it increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine.
- Beans and lentils
In addition to being high in fibre and plant-based protein, beans and lentils are full of feel-good nutrients.
They’re an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma aminobutyric acid (GABA), all of which are important for regulating mood
Furthermore, B vitamins play a key role in nerve signalling, which allows proper communication between nerve cells. Low levels of these vitamins, especially B12 and folate, have been linked to mood disorders, such as depression.
- Fatty fish
Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own.
Fatty fish like salmon and albacore tuna are rich in two types of omega-3s that are linked to lower levels of depression Omega-3s contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signalling