Best Mood Boosting Foods

There is a large connection between food and mental health in todays world. A new field of research called nutritional psychiatry examines how what we eat influences our mood and concentration. Our bodies produces approximately 95% of serotonin. Serotonin plays a significant role in your gut in how you feel. Here are 6 foods that will strongly boost your mood.

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1. Leafy Greens

Dark leafy greens like spinach and kale are full of folate. Folate is a B-vitamin that helps your brain produce dopamine and serotonin which helps maintain a stable mood. According to the National Institutes of Health, low amounts of folate in individuals have been linked with higher rates of depression.

2. Fatty Fish

Fatty fish like salmon and sardines have high amounts of omega-3 fatty acids including EPA and DHA. They have been found to support brain health and reduce symptoms of anxiety and depression. A 2016 review in Translational Psychiatry stated that omega-3 supplementation is probable to have positive outcomes for people with major depression.

3. Bananas

Bananas contain lots of vitamin B6. This vitamin helps put together neurotransmitters like serotonin and dopamine. Bananas also contain natural sugars and fiber which gives your brain a quick energy boost. Additionally, they contain an amino acid called tryptophan that is made into serotonin.

4. Dark Chocolate

Dark chocolates that contain 70% cacao or more contains flavonoids, caffeine, and theobromine. This combination of ingredients can easily lift mood and boost cognitive function. Many researchers found that people who ate dark chocolate regularly were 70% less prone to depression symptoms than those who did not.

5. Nuts and Seeds

Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds are all nutrient dense foods. They contain magnesium, zinc, and healthy fats which contribute to a good mood balance. Magnesium can be associated with lowered anxiety and improved sleep.

6. Fermented Foods

Fermented foods like yogurt are filled with probiotics. This maintains the health of your gut microbiome since the bacteria in your gut help make brain chemicals that affect mood. A 2017 Psychiatry Research review found that those with increased probiotic intake had lower social anxiety and improved mood.

Eating Tips to Improve Mood

• Eat balanced meals – Including protein, fiber, and healthy fats in order to avoid blood sugar crashes.

• Drink plenty of water - Dehydration can affect ones concentration and mood.

• Limit processed foods – Excessive sugar and artificial additives can spike and crash your energy.