The food we eat plays an essential role in the body. Outside quenching our hunger and providing the body with crucial nutrients to function, certain foods can boost your mood and make you happier. In this article, I will share with you 7 foods that will boost your mood.
According to science, the food you eat affects what comes out of your head. And this is because the “gut-brain axis” connects the digestive system to our feelings. In other words, your gut interacts with the brain and affects your mood and every other emotion you experience.
Surprisingly, if you regularly eat a balanced diet alongside frequent exercise, your brain will fight back most mental disorders you are experiencing. So, here are some of the foods that will boost your mood, make you happier and healthier.
Read Also: 12 Foods for a Healthy Gut
Salmon is one of the foods that will boost your mood. Unfortunately, the fish is under-consumed. It contains omega 3 fatty acids, which, according to experts, effectively improve your mood.
Interestingly, omega 3 fatty acids play an active role in your body’s cell manufacturing process. They also give the appearance of happiness to your hair and skin by making them shiny.
However, most people don’t consume salmon often because it’s a bit expensive. But if you can’t afford fresh fish, you can opt for canned salmon. Again, experts recommend fish oil supplements for people who can’t afford salmon. The supplements have the same mood-boosting effects.
Ordinarily, most people get their Vitamin D from the sun. But mushrooms contain a ton of it. And according to experts, Vitamin D has antidepressant features and helps to boost your mood.
However, outside of mushrooms, you can also get vitamin D from milk, beef, chicken livers, and fatty fish. Mainly, Vitamin D helps to regulate the conversion of tryptophan into serotonin. This helps to maintain the right amount of serotonin in your brain and prevents depression and anxiety. When the brain contains too much serotonin or less than the required amount, there will be adverse effects.
Vitamin D also helps to maintain the blood level of calcium and phosphorus. It helps calcium to absorb in your body and allows you to maintain healthy bones.
#3. Dark Chocolate
Dark chocolate is also one of the foods that will boost your mood. It contains several mood-boosting compounds. For a start, it has high sugar content, which is a high source of fuel to your brain and improves your mood.
Besides, dark chocolate has several feel-good compounds like caffeine, theobromine, N-acylethanolamine, etc. That helps improve mood.
Interestingly, dark chocolate is rich in health-promoting flavonoids. This helps increase the flow of blood to the brain, reduce inflammation, and possibly boost your brain health. And all these help to regulate your mood.
Bananas are very rich in Vitamin B6 – an essential vitamin that synthesizes neurotransmitters like dopamine and serotonin (feel-good neurotransmitters that can boost your mood).
Furthermore, when you consume one banana, your body will get about 16 grams of sugar and 3.5 grams of fiber. Interestingly, when sugar and fiber meet in your body, the sugar releases slowly into your bloodstream. And this helps to stabilize your sugar level and control your mood better.
Lastly, bananas are rich in prebiotics; it’s a type of fiber that feeds the healthy bacteria in your gut. People with robust gut microbiomes have lower mood disorders.
#5. Fermented Foods
Fermented foods are among the best foods that will boost your mood. They are a great addition to a healthy diet. Outside boosting your mood, fermented foods make you less prone to heart diseases. They also aid digestion and build your immune system.
Examples of fermented foods are; cultured milk and yogurt, beer, wine, cider, kimchi, etc.
Every fermented food goes through a fermentation process, which allows live bacteria to thrive in the foods, after which the sugar in the food will be converted to alcohol and acids. And the fermentation process always creates prebiotics.
Prebiotics are non-digestible food components that help to grow microorganisms in the intestines. Sometimes, it increases the serotonin level in your body.
Furthermore, serotonin is a feel-good neurotransmitter that affects almost every aspect of human behavior. It affects your mood, stress response, sex drive, and appetite. Your gut microbiomes produce about 90% of the serotonin in your body.
However, some fermented foods may not contain prebiotics because of their cooking and filtration process.
Oat is also one of the foods that will boost your mood and make you happier. And you can take it in different forms, including; overnight oats, oatmeal, muesli, and granola.
Interestingly, oats are complex carbohydrates and an excellent fiber source that helps the body slow the digestion of carbs. It also releases sugar into your bloodstream gradually and stabilizes your energy level.
According to experts, people that take between 1.5 to 6 grams of fiber for breakfast tend to have better moods and energy levels. And this is because fiber stabilizes the sugar level in your body, which helps control mood swings and irritability.
#7. Nuts and Seeds
Nuts and seeds are rich in plant-based proteins, healthy fats, and fiber. That’s why they are among the best foods that will boost your mood.
Additionally, nuts and seeds provide the body with tryptophan. And tryptophan is an essential amino acid that helps the brain produce mood-boosting serotonin. Of course, you can get the required amount of tryptophan from nuts and seeds like; Almonds, cashews, walnuts, pumpkin, sunflower seeds, etc.
These are some of the foods that will boost your mood and help you stay healthy. Take note of them and try to have any of them in your meals.