Hey girl, how has your mood been lately? It’s time to check back in with yourself. We know the feeling of being overwhelmed, or in other words…stressed! But what we really want to know is how your eating patterns have been lately.
Well first, it’s hard to be in a good mood when you’re feeling hungry or if your body is lacking key nutrients. Food affects our mood in so many ways! What you eat brings about changes in brain structure, chemistry, physiology, which leads to changes in behavior.
Getting the right nutrients over time can improve your mood, tame stress, ease anxiety and even help fight depression. We’ve selected five of many foods that have key nutrients to uplift your mood.
Fish like salmon, sardines and mackerel are an excellent source of omega-3 fatty acids, which are highly anti-inflammatory. Omega-3s, particularly EPA and DHA, are crucial for brain and nervous system development. They have been shown to ward off depression. In fact, some studies indicate communities where people consume more fatty fish are less likely to experience anxiety and depression.
Fish with high levels of omega-3’s like salmon are also high in protein, vitamin B12 and vitamin D. All of which have positive effects on your mood. Add fish to your salads, pair it with roasted vegetables or make a fish chowder.
Blueberries, raspberries, and strawberries are all high in vitamin C, which works with cortisol, a hormone that is released during times of stress. Other berries such as blueberries and blackberries get their beautiful dark color from a pigment call anthocyanin. These antioxidants help your brain produce dopamine, your body’s chemical messengers that keep things going smoothly between your brain and other parts of your body. Berries also contain folate which contributes to production of serotonin and also helps to improve your mood. Grab a pack of your favorite berries on your next grocery store visit and make a delicious smoothie or enjoy them as a snack!
This mood supporting food is a source of protein, magnesium, fiber and vitamin E. As an antioxidant, vitamin E helps combat free radical damage in the brain and has been shown to improve memory and cognition. Add almonds as a crusted topping to fish or poultry, top it on salads or oats and enjoy on its own.
We can’t get enough of avocados. They have nutrients like Vitamin B6, fiber, omega-3’s, vitamin E and vitamin C, all of which contribute such great health benefits to your body. They also contain Vitamin B5, which helps synthesize neurotransmitters and supports the adrenal glands. Avocado toast anyone? Not into that? There are so many ways to enjoy avocado. Add it to a hot sandwich, pair it with breakfast or make a dip and enjoy them with vegetables.
Believe it or not, chocolate can uplift your mood. It contains a number of compounds like phenylethylamine, which boosts endorphins. Chocolate can improve your mood and cognition, plus it’s a rich source of antioxidants, iron and magnesium to help put you in relaxation mode. Quick note! All dark chocolate is not the same, we encourage you to be mindful of added sugars. Pair it with nuts and berries and you’ve got a sweet delicious treat.