Whether we reminisce about the happy memories of our childhood when we eat our favorite meal, or we get excited and energetic when we eat something with sugar or caffeine, foods play a significant role in our moods, both from a mental and biological perspective. It is no secret that the foods we eat dictate how our bodies function, including our brain.
Just as protein helps rebuild muscles and carbohydrates give us energy, other nutrients, chemicals and ingredients in the foods that we eat can have a great impact on our mental state. That sugar buzz after a sweet treat and the energy crash that ensues are just one example of how nutrition affects the brain and we’ll take a look at some other good mood foods and nutrients and how they can boost our mood.
First, let’s lay out a few tips to help maintain a good mood throughout the day with a plan. Eating frequently and not skipping meals is crucial for keeping your blood sugar levels from dropping low. Eating at the same times every day can be a big help for this but not always realistic with a hectic schedule. Skipping breakfast or any other meal is not a smart choice from a physiological or mental standpoint.
If you’re trying to lose weight or maintain your weight, skipping meals can cause you to overeat at the next and, being hungry can be the cause of a bad mood sometimes (hangry is a real thing). Next, refined carbohydrates, added sugars, and starches are the biggest culprits of bad moods because they cause your blood sugar levels to rise and fall like a yo-yo.
Top Nutrients that will Boost Your Mood
Vitamin C
Essential for the production of neurotransmitters (dopamine, noradrenaline, and serotonin) that help stabilize mood and reduce depression.
Vitamin B6
This vitamin can help with serotonin uptake, which is the role that antidepressants have for those that suffer from depression.
Omega-3 fatty acids
A healthy brain is a happy brain and omega-3’s can have a huge impact on reducing the symptoms of depression. Your brain is nearly 2/3 fat and it requires healthy fats to function at its best.
Zinc
Individuals with low zinc levels have been found to suffer from symptoms that include depression, ADHD, memory issues, seizures, aggression, and violence. None of these symptoms are happy and zinc plays a role in that.
Magnesium
In our body, there are countless reactions and interactions going on at various levels, from inside our cells to our digestive and cognitive systems. Magnesium is one of the most important common denominators for all those reactions and is important for helping with hormone balance, enzyme activity and neurotransmitter function that all play a role in affecting our moods.
Vitamin D
Also known as “sunshine vitamin” has been closely linked to an increase in the production of serotonin, the neurotransmitter that can affect happiness.
Best Mood-Boosting Foods to Eat
- Blueberries – full of antioxidants and flavonoids
- Avocados – high in vitamin B6, folate and magnesium
- Walnuts – vitamin E, folate, antioxidants, and omega-3 fats
- Chocolate – this is one of the best foods to eat to boost your mood because it contains phenethylamine, which triggers your brain to release endorphins (the same feeling you get when you fall in love).
- Dark Leafy Greens – rich in folate and magnesium
- Chickpeas – these little guys contain folate, iron, magnesium, manganese, copper, zinc, fiber and B6.
- Broccoli – this popular vegetable has high levels of chromium, which helps with mood regulation and increases the levels of serotonin, norepinephrine, and melatonin in your body. This is serious serotonin boosting food.
If you’ve found yourself feeling a little down in the dumps or lacking energy, your diet may be the culprit now that you know how food affects your mood. The easiest way to solve that problem is by letting us handle the foods for you.
At DeliverLean, we craft perfectly balanced meals that are filled with natural, whole foods to provide the very best nutrients for your body. All you have to do to get meals shipped right to your door is choose your diet type (paleo, keto, vegan, etc.), how many meals a day and how many days a week.
Check us out today and start eating the right foods soon!
