Good Food = Good Mood
Research has found that foods rich in Omega 3, Flavonoids, B6, Selenium, Magnesium, Tryptophan & Folic Acid increase blood flow to the brain, boost brain health and stabilize the mood.
They all play a major role in mental well-being and some examples of foods that may help to lift the mood include:
- Fruits (Banana, oranges, dried dates, beets & papaya) are rich in vitamins, minerals, and antioxidants, which can help support brain function and improve mood. Some specific nutrients found in fruits that may have a positive effect on mental health include:
· Vitamin C: Vitamin C is an antioxidant that can help protect the brain from damage and support healthy brain function.
· Potassium: Potassium is a mineral that helps regulate nerve and muscle function, which is important for maintaining healthy brain and nerve function.
· Magnesium: Magnesium is a mineral that is involved in many processes in the body, including nerve and muscle function. It has been shown to have a calming effect on the nervous system and may help improve mood.
· Folate: Folate is a B vitamin that is important for maintaining healthy brain function. It has been shown to be particularly important for mental health during pregnancy and infancy.
· Fiber: which can help improve digestion and keep you feeling full and satisfied. This can help prevent overeating and make it easier to maintain a healthy weight, which is important for overall health and well-being.
- Berries (strawberries, raspberries, blueberries, and blackberries): Berries are high in antioxidants, which can help reduce inflammation in the body and may improve mood.
- Protein sources (Fish, poultry, meat, eggs, dairy products, beans and legumes): Protein is an important nutrient that is involved in many processes in the body, including the production of neurotransmitters, which are chemicals that help transmit signals in the brain.
- Dairy products, such as milk, cheese, and yogurt, are rich in a variety of nutrients that can support brain health and function:
· Protein: Protein is an important building block for the body, and is involved in many processes in the body, including the production of neurotransmitters, which are chemicals that help transmit signals in the brain.
· Calcium: Calcium is a mineral that is important for maintaining healthy bones and teeth, but it also plays a role in nerve and muscle function.
· B vitamins: Dairy products are a good source of B vitamins, which are important for maintaining healthy brain function and can help improve mood.
· Vitamin D: Vitamin D is a fat-soluble vitamin that is important for bone health, but it also plays a role in brain development and function.
· Probiotics: which are beneficial bacteria that can help support a healthy gut microbiome. A healthy gut microbiome has been linked to improved mood and mental health.
- Beans & Grains (Green soybeans, pinto, black and kidney beans, chickpeas, lentils & oats) are rich in a variety of nutrients that can support brain health and function, including Protein, B vitamins, Fibers, as well as:
· Iron: Iron is a mineral that is important for carrying oxygen to the cells in the body, including the brain. It is involved in many processes in the body, including energy metabolism and the production of neurotransmitters. Beans and grains are a good source of non-heme iron, which is the type of iron found in plant-based foods.
· Antioxidants: which can help protect the body against damage from free radicals and reduce inflammation. This can help support overall health and well-being, including mental health and mood.
- Salmon and other fatty fish: Fatty fish are a good source of omega-3 fatty acids, which have been shown to have anti-inflammatory effects and may help improve mood.
- Dark chocolate: Dark chocolate contains compounds that can affect the brain's production of feel-good chemicals like endorphins and serotonin. These chemicals are involved in regulating mood and can help improve feelings of well-being and happiness.
Dark chocolate also contains antioxidants, which can help protect the body against damage from free radicals and reduce inflammation. This can help support overall health and well-being, including mental health and mood.
- Spinach and other leafy green vegetables (romaine lettuce, broccoli, asparagus and Brussel sprouts): Leafy green vegetables are rich in B vitamins, which are important for maintaining healthy brain function and can help improve mood.
- Nuts and seeds (Brazil, soy, almond & peanuts; pumpkin, sunflower & sesame seeds): Nuts and seeds are a good source of magnesium, which has been shown to have a calming effect on the nervous system and may help improve mood.
It's important to remember that the effects of food on mood can vary from person to person. If you are experiencing persistent changes in your mood, it may be a good idea to speak with a healthcare provider
References:
"Fruits are rich in vitamins, minerals, and antioxidants, which can help support brain function and improve mood." (Harvard Health Publishing, 2023).
"Berries are high in antioxidants, which can help reduce inflammation in the body and may improve mood." (Mayo Clinic, 2023).
"Protein is an important nutrient that is involved in many processes in the body, including the production of neurotransmitters, which are chemicals that help transmit signals in the brain." (National Institutes of Health, 2023).
"Dairy products are a good source of B vitamins, which are important for maintaining healthy brain function and can help improve mood." (Healthline, 2023).
"Salmon and other fatty fish are a good source of omega-3 fatty acids, which have been shown to have anti-inflammatory effects and may help improve mood." (WebMD, 2023).
Stéphanie