What we eat not only fuels our bodies but can also have a significant impact on our mood and mental health. Certain foods are packed with nutrients that help support brain function, regulate hormones, and stabilise energy levels, all of which can lift your spirits and help you feel your best. If you’re looking to enhance your mood naturally, here are some of the best foods to include in your diet, according to nutritionists.
Fatty Fish
Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which are essential for brain health. Omega-3s, particularly EPA and DHA, play a key role in regulating neurotransmitters such as serotonin, which helps to control mood. Studies have shown that people who regularly consume omega-3-rich foods tend to experience lower rates of depression and anxiety. For a mood-boosting meal, try incorporating fatty fish into your diet at least twice a week.
Dark Chocolate
Dark chocolate is not only delicious but can also give you a mental boost. Rich in antioxidants and compounds like caffeine, theobromine, and flavonoids, dark chocolate can help improve brain function and promote a sense of well-being. These compounds increase blood flow to the brain and may improve cognitive function and mood. Nutritionists recommend choosing dark chocolate with at least 70% cocoa to get the most benefits, but be mindful of portion sizes—just a small square is enough to experience its mood-enhancing effects.
Fermented Foods
Your gut and brain are closely connected through what’s known as the gut-brain axis, and keeping your gut healthy can positively affect your mood. Fermented foods like yoghurt, kefir, sauerkraut, and kimchi are rich in probiotics, which support a healthy gut microbiome. A balanced gut microbiome helps produce more of the feel-good hormone serotonin, which can help reduce symptoms of anxiety and depression. Adding a portion of fermented foods to your daily routine can be a simple yet powerful way to boost both your digestive health and your mood.
Leafy Greens
Leafy green vegetables like spinach, kale, and Swiss chard are packed with nutrients that support brain health and mood regulation. They’re particularly rich in magnesium, a mineral that has been linked to reducing stress and anxiety. Many people don’t get enough magnesium in their diets, which can affect mood and mental health. By including leafy greens in your meals, you can increase your magnesium intake and help your body better cope with stress.
Berries
Berries are high in antioxidants, particularly anthocyanins, which give them their vibrant colours. These antioxidants help reduce inflammation and oxidative stress in the brain, both of which can affect mood. Berries are also rich in vitamin C, which plays a role in reducing stress and anxiety levels. Whether you’re snacking on blueberries, strawberries, or raspberries, these fruits are a delicious way to protect your mental health and give your mood a natural lift.
Nuts and Seeds
Nuts and seeds are another mood-boosting powerhouse. They contain a variety of nutrients that support brain health, including omega-3 fatty acids, magnesium, and vitamin E. Walnuts, flaxseeds, and chia seeds are particularly rich in omega-3s, which have been shown to reduce symptoms of depression. Meanwhile, sunflower seeds and almonds are excellent sources of magnesium and zinc, both of which help regulate mood and reduce stress.
Oats
Starting your day with oats is a great way to keep your blood sugar levels stable, which helps prevent mood swings throughout the day. Oats are a complex carbohydrate, meaning they’re digested slowly and provide a steady release of energy. They also contain fibre, which supports gut health and helps maintain a healthy balance of serotonin. For a mood-boosting breakfast, try a bowl of porridge topped with berries and nuts.
Bananas
Bananas are rich in vitamin B6, which is essential for the production of neurotransmitters like dopamine and serotonin that regulate mood. They’re also a good source of fibre and natural sugars, providing a quick energy boost while keeping blood sugar levels stable. Eating a banana as a snack or adding it to smoothies or porridge can help keep you energised and in good spirits.
Eggs
Eggs are a versatile and nutrient-packed food that can boost your mood thanks to their high content of vitamin D, B vitamins, and protein. Vitamin D, in particular, has been linked to improved mood and mental well-being, and many people are deficient in it, especially during the winter months. Eggs also contain choline, a nutrient that supports brain health and the production of neurotransmitters. Whether scrambled, boiled, or poached, eggs are an easy way to get a mood-boosting start to your day.
Turmeric
Turmeric, a bright yellow spice commonly used in curries, contains a compound called curcumin, which has been shown to have powerful anti-inflammatory and antioxidant effects. Studies suggest that curcumin may help boost serotonin and dopamine levels in the brain, which can improve mood and reduce symptoms of depression. Adding turmeric to soups, stews, or smoothies is an easy way to take advantage of its mood-enhancing properties.
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