The Best Foods for Your Mood
How to Eat Your Way to Happiness
Did you know that what you eat can affect how you feel? Food is not only a source of energy and nutrients, but also a powerful influence on your mood, emotions, and mental health. Certain foods can help boost your mood and make you feel happier, while others can have the opposite effect and make you feel down, anxious, or irritable.
The link between food and mood is complex and involves many factors, such as blood sugar levels, hormones, neurotransmitters, inflammation, and gut health. However, some general principles can help you choose the best foods for your mood and avoid the ones that may harm it.
Here are some of the best foods for your mood, along with some tips on how to include them in your diet.
Fatty fish
Fatty fish, such as salmon, tuna, sardines, and mackerel, are rich in omega-3 fatty acids, which are essential for brain health and mood regulation. Omega-3s help maintain the fluidity and structure of brain cells, as well as support the production and function of neurotransmitters, such as serotonin and dopamine.
Studies have shown that omega-3s can help lower the risk of depression and improve the symptoms of mood disorders. They may also have anti-inflammatory and antioxidant effects that protect the brain from damage and aging.
Aim to eat at least two servings of fatty fish per week, or consider taking a fish oil supplement if you don’t eat fish regularly.
Dark chocolate
Chocolate lovers rejoice! Dark chocolate is not only delicious but also beneficial for your mood. Dark chocolate contains flavonoids, which are plant compounds that have antioxidant and anti-inflammatory properties. Flavonoids can help improve blood flow to the brain, reduce oxidative stress, and enhance cognitive function.
Dark chocolate also contains other mood-boosting compounds, such as caffeine, theobromine, and anandamide. These substances can stimulate the nervous system, increase alertness, and induce a sense of pleasure and well-being.
However, moderation is key, as too much chocolate can also have negative effects on your mood and health. Stick to one or two squares of dark chocolate (at least 70% cocoa) per day, and avoid chocolate with added sugar or milk.
Fermented foods
Fermented foods, such as yogurt, kefir, sauerkraut, kimchi, kombucha, and tempeh, are rich in probiotics, which are beneficial bacteria that live in your gut. Probiotics can help improve your gut health, which is closely linked to your mood and mental health.
Your gut hosts trillions of microbes that influence many aspects of your health, including your digestion, immunity, and metabolism. They also produce neurotransmitters, such as serotonin, dopamine, and GABA, which affect your mood, emotions, and behavior.
Studies have shown that probiotics can help reduce stress, anxiety, and depression and improvecognitive function and memory. They may also modulate the activity of the vagus nerve, which connects the gut and the brain and regulates various bodily functions.
Try to include a variety of fermented foods in your diet to get a diversity of probiotics and other beneficial compounds. You can also take a probiotic supplement if you don’t eat fermented foods regularly or have digestive issues.
