With the arrival of winter and turning the clocks back, it’s normal to feel a bit depressed. Thankfully, there are plenty of foods that can put you in a good mood and help you wait patiently for the return of spring. Check out these foods to boost your mood.
Dark chocolate - Researchers at the Nestlé Research Center in Switzerland found that dark chocolate decreases stress hormones, like cortisol, which in turn improves your mood.
Salmon - A study published in 2013 in the British Journal of Psychiatry concluded that people who lack vitamin D are more likely to get depressed. In the fall and winter, many people have a vitamin D deficiency. Luckily, many foods, like salmon, are packed with this essential vitamin.
Sardines - If you find salmon too complicated to prepare, opt for canned sardines. They’re high in omega-3 as well as vitamins D, B3, and B12.
Eggs (egg yolks) - Egg yolks are high in vitamins D, B2, and B12—and they’re easy to cook! You can put them in a salad or whip up a delicious vegetable omelet. For a healthier option, poach your eggs instead of frying them in butter.
Walnuts - Instead of eating chips as a snack, grab a handful of walnuts. This tasty treat is chock full of magnesium—a mineral that helps combat stress and depression.
Asparagus - This green vegetable is rich in folate (folic acid), a type of vitamin B. Studies have shown that patients suffering from depression often have low folate levels. Among other things, it’s filled with tryptophan, an amino acid that boosts your mood.
Flax seeds - A good source of omega-3, flax seeds increase serotonin levels in the body—a neurotransmitter that stimulates good moods. But remember—you need to grind flax seeds to fully reap their benefits.
Milk - Milk is good for your bones—plus the vitamin D it gives you also helps beat the winter blues.
Turmeric - Cultivated for centuries in India, today turmeric can be found at any supermarket. Unfortunately, not many people use it in their cooking despite the fact that this spice stimulates serotonin production—also known as the happiness hormone.
Saffron - Saffron is another exotic spice that’s rarely used that has numerous benefits for the body and mind. A study published in Iran last year indicated that saffron was as effective as some antidepressants in treating mild and moderate depression, along with mood disorders.
Rosemary - You probably have some rosemary hiding in your spice cupboard—almost everybody does. Rosemary is affordable and easy to find, but when is the last time you added it to your dishes? In addition to combatting depression, anxiety, and fatigue, it’s one of the best weapons against insomnia due to seasonal changes.
Thyme - Thyme does more than just add flavor to your meals—this herb can help you find your smile! The lithium contained in thyme acts as an antidepressant and helps you fall asleep faster.
Spinach - We all know spinach will make you as strong as Popeye, but it’ll also help you perk up. Why? Because it’s a good source of magnesium, antioxidants, omega-3, and vitamins B9, C, and K.
Brussels sprouts - Don’t be put off by the bitter taste of brussels sprouts—they’re excellent for your mental health! Thanks to their high concentration of omega-3, they combat depression and put you in a good mood.
Kale - Like brussels sprouts, kale is full of omega-3. It also contains even more of vitamins A, C, and K than spinach.
Broccoli - Broccoli is an inexpensive vegetable that’s easy to cook with. It’s also a great way to ward off depression thanks to its high concentration of folate.
Romaine lettuce - Even if you aren’t a fan of salads, you can eat romaine lettuce every day. How? By putting some in your sandwiches. It’ll make your lunch tastier and combat seasonal affective disorder at the same time. Like most leafy greens, romaine lettuce contains a lot of folate.
Oranges - Studies conducted in 2010 by researchers at the Jewish General Hospital in Montreal and the Lady Davis Institute showed that vitamin C has a positive impact on your mood. Oranges, affordable and available almost year-round, are packed with vitamin C.
Kiwis - Contrary to popular belief, kiwis have a higher concentration of vitamin C than oranges. This fruit combats aggression, irritability, and depression.
Blackberries - Blackberries are high in vitamin C, magnesium, and antioxidants.
Soy beans - In addition to being an excellent source of iron, soy beans contain omega-3, protein, and vitamins C and B3. You’ll be less tired and in a better mood if you eat them regularly.
Oats - Don’t know what to eat for breakfast? Try oats! They’re filled with tryptophan, an amino acid that stimulates serotonin production in the body. A McGill University study has proved that people with low serotonin levels tend to be more solitary, upset, and depressed.
Grapefruit - Though they contain a bit less vitamin C than oranges, grapefruits are still excellent for your mood. Their high concentration of vitamin B9 encourages your body to produce serotonin. If you’re taking medication, just make sure grapefruit doesn’t interact with it. And if you’re not sure, talk to your doctor or pharmacist.
Shiitake mushrooms - There’s more vitamin D in 3.5 ounces of fresh shiitake mushrooms than in two large boiled eggs. What’s more, this vegetable is rich in antioxidants, copper, and selenium. You can also easily swap regular white mushrooms for these black mushrooms in almost any recipe. Have you ever tried rice with shiitake mushrooms? It’s simply delicious!
Yogurt - In the morning, make yogurt a part of your breakfast. In the evening, swap cookies for yogurt. Along with being a healthy choice—if you choose a lower-fat option—yogurt contains almost as much vitamin D as milk.
Popcorn - Popcorn made at home, without butter or salt, is excellent for your physical and mental health. In addition to its low glycemic index value, it encourages the production of serotonin in the body.
Oysters - Oysters, which are an aphrodisiac, are loaded with zinc—in fact, eating just one medium-sized oyster will give you roughly 60% of your daily recommended intake. This mineral is known to calm the mind and balance your mood.
Turkey - Turkey is great during the holidays—but you should also eat it all year long. Why? Because this low-fat meat contains a lot of tryptophan, an amino acid that makes you happy.
Bananas - This delicious fruit also boasts multiple health benefits. Its magnesium gives your mood a boost, its vitamin B6 increases dopamine and serotonin production, and its high levels of potassium increase energy levels.
Tea - Feeling depressed? Tired? Inefficient? Drink tea! A study published in the American Journal of Clinical Nutrition argues that it’s one of the best drinks for the mind. Thanks to its many components, tea is also an effective way to improve your mood. For instance, L-Theanine, an amino acid, relaxes the body, reduces stress, and improves attention.
By Philippe Michaud
Source : Espresso
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