As the days get shorter and the nights grow longer, this time of year can be a little daunting. Add in a pandemic, and you’ll find that we all need a little boost. Emerging science has shown that natural foods are good for you if you feel blue. Although no one food can cure all, a healthy diet with a few key foods can make a big difference in our well-being and resistance to stress. They’ll also fill you up and give you energy. Food for thought!
We would all be cruising right now if the stress was something we could avoid in our daily lives.
Daily stressors are a part of daily life. Stress can make you feel alive and give you the energy you need to get through each day. Too much stress can harm your mental, physical and emotional health. It is important to learn how to manage stress levels to achieve success.
Many foods can reduce stress levels. And let’s face it, food can be therapy.
These six foods have been shown to improve mood and mental well-being
1. Omega-3 Fatty Acids
These are the healthy fats everyone keeps referring to! Omega-3 fatty acids are abundant in salmon, mackerel and tuna. The body can’t produce omega-3 fatty acids on its own, so we need to get them from food (or supplements, if fish is too rich).
The research found that people with low omega-3 fatty acids are more susceptible to depression, anxiety, and low mood. This can partly be attributed to omega-3 fats’ antioxidant and anti-inflammatory properties. These fats have been shown to increase serotonin, dopamine and other hormones that positively affect mood. Fish, please!
2. Fruits and vegetables
We’ve said it before, and we’ll repeat it: Eat your vegetables and fruits! They are the most nutritious foods that you can use to energize. This means they will leave you full and provide you with the highest amount of nutrients per calorie.
Numerous nutrient deficiencies such as vitamin B12 and B9 (folate), magnesium, and zinc have been associated with mood disorders such as fatigue, low mood, mood swings, irritability, cognitive decline, and low mood. It is always a good idea to eat a wide variety of fruits and vegetables rich in nutrients.
Leafy greens like spinach and kale, for example, are great sources of B vitamins, folate, magnesium, and fibre. Similar nutrient profiles have been found in legumes like beans and lentils. To ensure that you are getting enough nutrients, eat various whole fruits and veggies. If in doubt, eat the rainbow!
3. Green Tea
You might think that tea is comfort food. Green tea has been associated with mood and performance benefits such as relaxation, concentration, and focus.
Green tea is a powerful beverage. It has all the benefits of coffee and contains l–theanine, an amino acid that produces calming effects in your nervous system. The compounds in green tea have been shown to lower anxiety and improve memory, attention, overall brain function.
Drinking multiple cups of tea can help you stay hydrated, which is important because dehydration can negatively impact your mood.
4. Chocolate
Science has finally proven what we knew: chocolate can make you happy! According to research, a small amount of dark chocolate can boost your mood. These benefits are strongest when chocolate is in its purest form, which means that the darker the chocolate, the better.
Cocoa is a superfood. It contains a lot of flavonoid antioxidants. Many of these have been shown to boost moods. Although the mechanism behind this phenomenon is still unclear, we know that chocolate contains magical flavonoids that can enhance cognitive function and cerebral blood flow. This could certainly boost your mood!
5. Whole Grains
Whole grains are nature’s superfood, and it’s not surprising that they have so many mood-enhancing properties.
Grains can be a powerful mood booster due to their high fibre and low glycemic index. They gradually release sugar into your bloodstream, which can balance blood sugar and stabilize your mood.
Additionally, high-quality whole grains such as buckwheat bran, oats, and buckwheat are rich in tryptophan. This amino acid is essential for your body to produce serotonin and dopamine, which are key to improving your mood, pleasure, and sleep. It’s not surprising that foods high in tryptophan are good for your mood!
6. Nuts and seeds
Some of Mother Nature’s most effective mood boosters are nuts and seeds. They are rich in important vitamins and minerals that can improve moods, such as selenium and magnesium, zinc, copper, manganese and B vitamins, and omega 3 fatty acid.
For example, walnuts are a great source of omega-3 fats and B vitamins. Brazil nuts, which contain magnesium and zinc, are great sources of these nutrients, which have been shown to reduce anxiety.
Pumpkin and sunflower seeds are excellent sources of zinc and magnesium. Chia seeds, another amazing source of plant-based omega-3 oils, are also available. These benefits are not seedy!
Conclusion
Eating is a key part of life. Stress is normal. The right fuel can make a big difference in your mood. There’s nothing you can lose by choosing the right fuels. These tips can be used as a part of your wellness routine to manage seasonal and daily stressors. You’ll be a blessing to your body and mind!
