Have you ever noticed how your mood changes after eating certain foods? For example, you may feel sluggish and tired after having a heavy meal, while after eating a healthy salad, you may feel energized and refreshed. This is because the food we eat affects our brain chemistry, significantly impacting our mood and energy levels.

Luckily, there is a method to fix your mood through food. We have done some research for you on the effect of nutrition on mental health. In this blog, we have discussed which foods will improve your mood.

 

The Link Between Nutrition and Mental Health

Mental health is one of the most critical aspects of our health that affects how we think and act, and it also impacts our ability to cope with stress, interact with people, and make good decisions. Mental health illnesses are widespread and can afflict anyone, regardless of age, gender, culture, or socioeconomic status. According to the World Health Organization (WHO), mental health conditions now cause 1 in 5 years lived with disability globally. 

However, research has shown that there is an impact of healthy eating on mental health. Nutrition is, therefore, essential to your physical and psychological well-being. 

Good nutritional choices result in a healthy mind and body, as the body can acquire the essential nutrients to perform daily tasks. While the causes of how mood is affected by specific diets are not understood, it’s clear that unhealthy eating habits ultimately accompany a higher risk of anxiety and depression. 

Foods That Can Boost Your Mood

Many people are in the habit of eating processed foods. These are readily available in the markets and may cost a bit less. But the convenience comes with a cost: low nutritional value. 

A diet rich in natural food such as whole grains, lean protein, fruits, and vegetables can positively impact mental health. These foods are high in nutrients essential for brain function, such as vitamins, minerals, and antioxidants. They also provide a steady source of energy, which can help to shift the mood from negative to positive and prevent mood swings.

Here are some foods to boost your mood and energy:

Dark Chocolate

Dark chocolate is rich in flavonoid antioxidants and contains phenylethylamine, a compound that can help to boost your mood. It also contains small amounts of caffeine and theobromine, which can help improve mood and increase energy levels.

Fatty Fish

The best fatty fish are high in omega-3 fatty acids, including salmon, tuna, and mackerel. Omega-3s have demonstrated the ability to improve mood and reduce symptoms of depression. Omega-3 fatty acids also improve brain function and cognitive performance, particularly in older adults. Finally, these fish are a good source of vitamin D, which helps to combat depression, while also boosting your calcium levels for healthy bones.

Nuts and Seeds

Nuts and seeds have a decent amount of protein, fats, and fiber necessary to stabilize your blood sugar levels and keep your body active. They are also essential for maintaining a healthy gut.

Leafy Greens

Leafy greens high in minerals and vitamins include spinach, kale, and broccoli. These are one of the best foods to boost your mood, energy, and brain function. They also contain a compound called folate, which can reduce symptoms of depression.

 

Whole Grains

Whole grains such as brown rice, quinoa, beets, and oats are high in fiber which is good for digestion. They also contain complex carbohydrates which last longer than regular sugars in ordinary commercial foods. Because of this, these foods provide a steady energy source to your body. And to top it off, your body will also receive enough vitamins and minerals by consuming these foods regularly.

Lean Proteins

Lean proteins are energy-rich foods suitable for an active lifestyle. Chicken, meat, fish, eggs, soybeans, and lentils are good sources of protein and amino acids.

Tips for Incorporating Mood-Boosting Foods into Your Diet

Keep a Balanced Diet

Mix your diet with a combination of these foods. A balanced diet of essential food groups will ensure your body gets various healthy nutrients. 

Plan Your Meals Ahead Of Time

The best way to ensure that you’re incorporating mood-boosting foods into your diet is to plan your meals ahead of time. This ensures you have all the necessary ingredients and can help you avoid impulse purchases of unhealthy snacks and meals.

Experiment with New Recipes

Eating healthy doesn’t have to be boring! Try experimenting with new recipes with mood-boosting ingredients, such as salmon, quinoa, and dark leafy greens. This can help keep your meals exciting and satisfying.

Start Small and Make Gradual Changes

If you’re not used to eating many healthy foods, it can be overwhelming to make many changes simultaneously. Instead, start small and make minor adjustments to your diet over time. For example, you could try swapping out one unhealthy snack each day for a piece of fruit or a handful of nuts.

Keep Healthy Snacks on Hand

It can be easy to reach for unhealthy snacks like candy bars and chips when you’re on the go or busy. To avoid this, keep healthy snacks such as sliced vegetables, fruit, and nuts handy. This can help you stay satisfied between meals and avoid unhealthy snacking.

Stay Hydrated

Staying hydrated is vital to staying fit and healthy. It will help if you stay hydrated with regular intervals of water intake. Water helps your body to mobilize essential nutrients when required. Dehydration can cause headaches, unnecessary hunger pangs, dizziness, and other symptoms that might negatively affect your mood and physical health. This is true even if the level of dehydration is mild. 

Remember, sugary drinks and alcohol are not sources of hydration. Consuming them in large amounts will do more harm than good. Avoid adding these items to your diet. 

Wrapping Up!

In conclusion, the impact of healthy eating on mental health cannot be overstated. Incorporating foods high in nutrients and energy into your diet can improve your mood, boost your energy levels, and support your mental health. It would help to avoid unhealthy eating habits like consuming large amounts of processed food and beverages. Now that you know which foods will improve your mood, the next time you’re feeling down, reach out for a healthy snack and see how it affects your mood and energy levels.