Boost your MOOD with healthy FOOD!

May 19, 2020

BY Saloni Chawla; Insta handle: @psychologyalive

What you feed your body; you also feed your mind. The food you eat determines not only your physical health but your mental health as well. There has been enough research done to support the fact that what we eat has a direct affect on our mood. Believe it or not, there are certain foods which will enhance your mood if they are a part of your regular diet while there are others which will leave you feeling irritated and low on energy after a period of consumption.

Certain foods that you should try to include in your diet are:

  • Sources that boost serotonin (the happy-chemical) and are high in tryptophan (which helps In production of serotonin)- kiwi, bananas, sour cherries, pineapple, tomatoes, plum, salmon, Turkey, fish, chicken, eggs (don’t leave the yolk), milk, cottage cheese,  soy products, beans, nut, spinach
  • Sources of Omega 3 – fish and other sea food (esp. cold-water fatty fish), walnuts, kidney beans, flaxseeds,  chia seeds, hemp seeds,soybean oil, yogurt
  • Sources of Selenium: Brazil nuts,whole wheat bread ,tuna, chicken, pork , beef,
  • Sources of Folate (Vitamin B-9): beans lentils, asparagus, leafy greens beets, citrus fruits like oranges, lemon, grapefruits, Brussels sprouts, broccoli

Foods to STAY AWAY from:

  • Added sugar – While they give a temporary initial rush, they eventually make you irritable, anxious and low.

(TIP – Use natural sweeteners like raw honey or stevia)

  • Alcohol – While you enjoy your drink, your brain is busy producing hormones associated with anxiety and stress. Alcohol also reduces the serotonin in our body.

(TIP – Enjoy a glass of red wine but only occasionally)

  • Caffeine – They do have their cognitive perks but overdose can result in troubled sleep, irritability, jumpy and can have withdrawal effects.

(TIP – Substitute some cups of caffeine with lemon water or green tea)

Additionally, do follow the following things for a better mental health:

  1. Eat at regular intervals.
  2. Don’t skip meals.
  3. Don’t avoid an entire nutritional group from your diet.
  4. Eating carbs in moderation.
  5. Stay hydrated.
  6. Get regular exercise.
  7. Sleep enough and on time.