Feeling down? Read up! Below you will come across some foods that are proven to promote a lifted mood.
Before we take a look at those foods that can put a smile on your face, let’s first get to know some of the dietary goals essential for fighting off depression:
- Did you know that the human brain is 60 percent fats? It’s for this reason why consuming foods loaded with omega-3 fatty acids is important for having the mood stabilized.
- B vitamins are essential for maintaining healthy brain and nerves, and also minimizing stress — too much stress can certainly wreak havoc on your mood.
- Getting sufficient amounts of protein via the diet helps in the synthesis of hormones, including those that are referred to as happy hormones found in the brain.
- Not a lot of people are aware that some happy hormones are actually manufactured in the gut. Needless to say, it’s a good idea to keep the gut healthy with the help of fiber and beneficial bacteria.
Now that you know some of the reasons why opting for the right kind of diet is crucial, let us now check out some of the foods that can help get your mood lifted:
Salmon
One of the top food sources of omega-3 fatty acids that your brain needs for health and superb functioning is salmon. This is the reason why it is referred to as a fatty or oily type of fish.
Aside from salmon, you may also obtain fantastic amounts of omega-3 fatty acids from mackerel, tuna, sardines, herring, trout and halibut.
Experts agree that you should add 2 servings of oily fish to your diet up to 2 times a week for best results.
Almonds
Are you a vegetarian? Fret not because you can get your dose of mood-boosting omega-3 fatty acids from almonds — snacking on a handful of almonds a day can help in keeping the blues at bay, mental health experts agree.
It’s not just almonds that you can count on for getting depression eliminated, but also many other types of nuts such as pistachios, cashews, pecans, hazelnuts and Brazil nuts.
Seeds like pumpkin, sesame and flaxseed are also phenomenal plant-based food sources of omega-3 fatty acids.
Eggs
Adding eggs — yolks and whites alike — to your diet on a regular basis is a wonderful idea. That’s because they supply your body with high-quality protein, which is vital for the production of happy hormones.
There are also loads of B vitamins and omega-3 fatty acids in egg yolks which are vital for getting your mood optimized.
What’s so nice about eggs is that they can be enjoyed in a wide variety of ways — hard boiled, soft boiled, poached, scrambled or added to all kinds of baked goodies.
Fermented Foods
Mental health experts confirm that consuming some fermented foods such as kimchi, sauerkraut and yogurt is a fantastic idea if you often feel depressed because they help to replenish the amounts of good bacteria in your gut.
Earlier, it was mentioned that having a healthy gut is vital as that it’s where some happy hormones come from.
It’s also a good idea to regularly consume foods that are packed with fiber to help eliminate poisonous substances and waste materials from your gut.
Dark Chocolate
Snacking on dark chocolate may be done if you want to beat the blues. Other than the fact that its delightful taste is enough to make you smile, dark chocolate also contains naturally-existing compounds that can increase happy hormones.
What’s more, dark chocolate is a fantastic source of magnesium — numerous studies show that many people who are battling depression are deficient in the said mineral.
Other superb food sources of magnesium include chicken, turkey, green leafy vegetables, nuts and seeds.
