Improve your Mood with these Healthy & Delicious Foods!
Nutrient rich foods can alleviate symptoms of anxiety, depression, and changes in mood. Foods high in omega 3 fats, B-vitamins, and vitamin D have been studied to be beneficial.
Let's talk about foods that lift your mood and can ease anxiety/depression...the Mediterranean diet and lifestyle has been studied to boost brain and heart health. Many of the foods popular in this region of the world are plant based high in antioxidants and omega 3 fats known to fight free radical damage and increase serotonin and dopamine release.
Foods high in B vitamins, and vitamin D are both natural ways to defeat the blues...let's check out some top food picks!
Fish...aim for including your favorite fish 2x per week. Fatty fish like salmon, tuna, or sardines are higher in omega 3's and contain natural vitamin D, extremely beneficial for mind and body! Since it's grilling season, take advantage of being outside in the natural sunlight for more vitamin D and enjoy some simple grilled fish!
Leafy Greens...like kale, spinach, arugula, collards, etc..are great sources of B-vitamins, anti-oxidants, and omega 3's! This nutritional mix will enhance mood and memory! You can enjoy greens in a big salad or make a smoothie and add a handful of greens.
Whole grains...especially oats are very energizing due to the vitamin B content. Oats also have soluble fiber important to prevent blood sugar spikes which can effect moods. Avoid the flavored oat packets due to the added sugars, instead sprinkle some cinnamon and add your own fruit for natural sweetness!
Nuts and seeds contain protein, fiber, and healthy fats keeping you full and satisfied longer. They also contain the amino acid Tryptophan important for serotonin production. Serotonin is the feel good neurotransmitter! A study found that moderate intake of nuts and seeds can lower depression by 23%.
Berries are extremely high in antioxidants and beneficial to a healthy gut. The mind and gut are connected so keeping a balance of good bacteria in the gut are crucial for optimal immunity and brain health! If you can't find fresh berries try frozen, just keep them unsweetened.
Try to minimize sugary and heavily processed foods..the added sugars can spike your blood sugar initially and then cause a quick crash draining your energy and mood!
