When you’re feeling down, it can be tempting to turn to food to lift your spirits. However, the sugary, high-calorie treats like cookies and ice cream that many people resort to are unlikely to improve your mood.
Knowing what foods we should be eating and what to leave out of the pantry can be really confusing. What we eat can affect how we feel the same way as it affects our physical health. Some foods may help you feel more energetic and think more clearly and thereby improving your mood.
Here are some foods that can boost your spirits.
Bananas
Bananas are high in vitamin B6, which helps to synthesize feel-good neurotransmitters like dopamine and serotonin. When sugar is paired with fiber, it is released slowly into your bloodstream. This allows for stable blood sugar levels. Low blood sugar levels may lead to irritability and mood swings. Bananas also contain prebiotics, a type of fiber that helps feed healthy bacteria in your gut. Having good bacteria in your gut lowers the chances of mood disorders.
Berries
Eating more fruits and vegetables overall lowers your chances of depression. It’s not clear why, but research shows that a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders. Antioxidants are abundant in berries. If you can’t find them fresh, buy frozen berries. They are frozen at their peak ripeness and will contain the maximum amount of antioxidants.
Nuts and Seeds
Nuts and seeds are high in plant-based proteins, healthy fats, and fiber. They also provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Certain nuts and seeds like almonds, pine nuts, and pumpkin seeds are also good sources of zinc and selenium. These minerals are important for brain function, and deficient levels have been associated with higher rates of depression. If you do struggle with depression, add flaxseed and chia seeds in your diet as they contain healthy omega-3 fats.
[RECIPE] STRAWBERRY SHORTCAKE SMOOTHIE
Serves: 1
Ingredients (use organic where possible):
- 1 1/2 cups dairy-free milk
- 1 scoop vanilla plant-based or collagen protein powder
- 1/4 cup puffed brown rice cereal
- 1 banana
- 1/2 avocado
- 1/2 cup frozen strawberries
Directions:
- Add all ingredients to a high-speed blender.
- Blend until smooth.
- Enjoy!
To Your Health,
Patti
