8 healthy foods that improve mood, In this article, we offer you healthy foods that improve mood and lift your spirits without experiencing the side effects of other unhealthy foods.
In cases of frustration and sadness, our first resort may be food to raise morale, but there are some people who resort to eating foods that contain a high percentage of sugar, but unfortunately it has many negative consequences and effects.
So you might be wondering about healthy foods that improve mood?
Recently, studies that study the relationship between nutrition and mental and psychological health have begun to appear, but mood can be affected by several environmental or genetic factors, stress and lack of sleep, or malnutrition, so it is difficult to determine if it really is there are some Healthy food improves mood accurately? However, the effect of some foods on overall brain health and their effect on some mood disorders has been proven.
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How does eating healthy improve mood?
- Fatty fish
Omega-3 fatty acids are a group of essential fats that you must get through your diet because your body cannot produce them on its own.
Some studies have shown that consuming omega-3 in the form of fish oil reduces the degree of depression.
Fatty fish like salmon and tuna are rich in two types of omega-3s – docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – which are acids linked to lowering depression.
There is no standard dosage for these acids, but adults should get at least 250-500 mg.
- Dark chocolate
Chocolate is rich in many mood-enhancing compounds, it is characterized by its taste, texture and pleasant aroma that improves mood, and the sugar in it may improve the mood as it is a quick source of fuel for the mind.
Dark chocolate may also release a series of good compounds, such as caffeine, theobromine, and N-acylethanolamine – a substance chemically similar to hemp that has been linked to mood improvements (cannabinoids).
In addition to the fact that they contain flavonoids, which are compounds that work to increase blood flow to the brain, promote brain health and reduce inflammation, thus enhancing mood.
Milk chocolate contains added ingredients such as sugar and fat, so it is better to choose dark chocolate, as it contains a higher percentage of flavonoids and a lower percentage of added sugar.
- Fermented foods
Among the healthy foods that improve mood are fermented foods, which include yogurt, kefir, and sauerkraut, may improve gut health and mood, as the fermentation process allows live bacteria to grow with these foods, these microorganisms support the growth of healthy bacteria in the intestine that increase the level of serotonin in the blood.
Additionally, the gut microbiome plays a role in brain health, which began research into a link between healthy gut bacteria and lower rates of depression.
- banana
Bananas are high in vitamin B6, which helps synthesize neurotransmitters such as dopamine and serotonin, which make us feel happy and improve our mood.
Bananas also contain a percentage of sugar and fiber. The presence of fiber in them helps to release sugar into the blood slowly, thus maintaining blood sugar levels and avoiding irritability and mood swings resulting from low blood sugar.
Bananas are an excellent source of prebiotics, which are a type of fiber that works to nourish the healthy bacteria in the gut. As we mentioned earlier, there is a relationship between the gut microbiome and a lower rate of mood disorders.
- Oats
Oatmeal is a whole grain that can keep your mood good throughout the morning. It can be eaten in many forms such as oatmeal, muesli and granola.
Oats are an excellent source of fiber. The fiber helps slow down the digestion of carbohydrates and the secretion of sugar in the blood slowly, thus maintaining the level of energy and mood.
Other sources of whole grains also have this effect, but oats may be particularly beneficial. It is also an excellent source of iron, as one cup of raw (81 grams) contains 19% of your daily needs. Iron deficiency anemia. It is one of the most common nutrient deficiencies. Symptoms include fatigue, lethargy, and mood disorders.
- Berries
A diet rich in antioxidants helps manage depression and other mood disorders.
Berries are considered one of the healthy foods that improve mood, because they contain a wide range of antioxidants and phenolic compounds, in addition to containing a high percentage of anthocyanins, which is the substance that gives it the purple and blue color, as studies have shown its relationship to a 39 percent lower risk of depression %.
- Nuts and seeds
Nuts like almonds, cashews, peanuts and walnuts, and seeds like sesame, pumpkin and sunflower seeds, are rich in plant proteins, healthy fats and fiber. In addition, they provide tryptophan, an amino acid responsible for the production of mood-boosting serotonin.
A 10-year study in 15,980 people linked a moderate intake of nuts to a 23% lower risk of depression.
Nuts and seeds are a big ingredient in both the MIND diet and the Mediterranean diet, which support brain health and promote eating fresh, whole foods and away from processed elements.
8 healthy foods that improve mood
8 healthy foods that improve mood
8 healthy foods that improve mood
8 healthy foods that improve mood
