Plenty of things can affect your mood that get you stressed or depressed and mostly are out of your control. But what you can control is your physical and mental health with simple items on your kitchen shelf. Studies have reported that the following foods can help you reduce depression, stress, and ease anxiety. In this article, see which healthy foods to eat to help you boost your mood.
Fruits & Vegetables
Some studies have proved that antioxidants in fruits and vegetables assist in reducing the risk of depression. Some of the important vitamins are folate, vitamin B3, B6, and B12. Folate is found in beans and green vegetables like spinach. On the other hand, banana is rich a source of tryptophan, vitamins, iron and carbohydrate. Carbohydrates assist in the absorption of tryptophan in the brain, while vitamin B6 helps alter the tryptophan into the hormone serotonin. This aids in sleep and boosts your mood as well. The ability of tryptophan to increase serotonin levels has made it a useful tool in the treatment of several conditions such as insomnia, depression, and anxiety.
People who lack in omega-3 fatty acids are more prone to depression and low mood. According to a research, 60% of the dry weight of the brain is fat of which 30% is of omega-3. Eating salmon, mackerel and sardines frequently will keep your brain healthy. Furthermore, it will enhance your mood by keeping the brain cells flexible, so the neurotransmitters can work more effectively. It is reported that omega-3 changes the brain chemicals linked with mood especially dopamine and serotonin. Serotonin is an anti-depressant whereas dopamine is a reward and pleasure center.
Chicken and Turkey
Chicken and Turkey increases the intake of the amino acid tryptophan that is used to make serotonin. It helps to make the hormone melatonin which regulate sleep. Moreover, lean poultry also contains another amino acid called tyrosine. Tyrosine assists in reducing the symptoms of depression and prevents you from feeling blue. Along with this, tyrosine makes the hormone adrenaline that help you fight depression. All you have to do is use lean poultry few times a week in soups or sandwiches.
There is some science behind the concept that eating chocolate makes us happy. It is reported that eating chocolate 1.4 ounces, for 2 weeks assist in reducing stress hormones adrenaline and cortisol. A small piece of dark chocolate causes the brain to release endorphins that leads to lesser pain and decrease stress. Moreover, serotonin are known as an anti- depressant and chocolate boosts the serotonin levels. The best way to fight depression and anxiety is through chocolate chia seed pudding. Chia seeds are rich in omega-3 which reduces depression and anxiety while the dark cocoa powder helps keep bad moods in check. You can try it as a snack, dessert, or breakfast.
Brazil nuts are rich in the mineral selenium as studies have proved that people who are deficient in it have a greater risk of experiencing depression, anxiety, and tiredness. You just have to take 3 Brazil nuts as a mid-morning snack with a banana or sprinkle chopped Brazil nuts on a salad.
Live a healthy life by adding these foods in your daily meals as they boost your mood by reducing the risk of depression and anxiety.