No foods can completely transform a bad day into a good day, but there are many healthy options with amazing, mood boosting food ingredients. Make sure your diet is rich in these mood boosting foods to reap maximum benefits. Evidence shows that what you eat affects how you feel, your diet can alter your metabolism and brain chemistry, ultimately affecting your energy level and mood. Eating a heart healthy diet, high in fiber and low in saturated fat is a great place to start to boost your mood. Some of the reputed mood boosting foods are as follows:-
- Brazil Nuts. This food is very low in Cholesterol and Sodium. It is also a good source of Magnesium, Phosphorus and Copper, and a very good source of Selenium. Studies have shown increased depression, irritability, anxiety and tiredness in people with low selenium levels. Eating a few Brazil nuts a couple of times a week might help to improve your mood. Be careful, Brazil Nuts are high in Saturated Fat.
- Sardines. People who are deficient in omega 3 may be more susceptible to depression and low mood. The omega 3 fatty acids found in oily fish, such as salmon, mackerel and sardines, make up a large percentage of our brain tissue. This food is a good source of Niacin and Calcium, and a very good source of Protein, Vitamin D, Vitamin B 12, Phosphorus and Selenium. Be careful Sardines are high in Cholesterol.
- Pumpkin Seeds. Pumpkin Seeds are loaded with omega-3’s, which have been shown to improve mood and feelings of self-worth. This food is very low in Cholesterol and Sodium. It is also a good source of Protein, Magnesium and Zinc.
- Mussels. Mussels are loaded with some of the highest naturally occurring levels of brain-protecting vitamin B12 on the planet. This food is a good source of Vitamin C, Thiamin, Riboflavin, Folate, Phosphorus and Zinc, and a very good source of Protein, Vitamin B12, Iron, Manganese and Selenium.
- Oats. The mineral selenium in oats can also help mood by regulating the function of the thyroid gland. This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Thiamin, Manganese and Selenium.
- Bananas. This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin C, Potassium and Manganese, and a very good source of Vitamin B6. Bananas contain the important amino acid tryptophan and also vitamins A, B6 and C, fibre, potassium, phosphorous, iron and carbohydrate. Mood-boosting carbohydrates aid in the absorption of tryptophan in the brain, and vitamin B 6 helps convert the tryptophan into the mood-lifting hormone serotonin. Be careful, A large portion of the calories in this food come from sugars.
- Lentils. Lentils are very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Protein, Iron, Phosphorus and Copper, and a very good source of Dietary Fiber, Folate and Manganese.Lentils are a complex carbohydrate, so like bananas, they have the added benefit of helping to increase the brains production of the feel-good neurotransmitter serotonin. This results in a calmer, happier state of mind with less anxiety.
- Spinach. Certain deficiencies in B vitamins have been linked to depression, serotonin production can actually be hindered by low B vitamin levels. Important B vitamins to look out for include folate, vitamins B3, B6 and B12. This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Niacin, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper and Manganese.