It’s quite commonly believed that good food leads to good mood. While we agree that it is difficult to not crave for delicious pizzas, ice-creams and burgers, you must try to balance it out with healthy food as well. In order to have a long and healthy life, you need to make sure that all nutrients are consumed in the right amount, specially now. During this pandemic, having a well balanced diet is extremely important. So, here is a list of scientifically proven foods that are good for your body as well as for your soul.
They are known to turn your frown upside down. They’re high in vitamin B6, which helps to create feel-good neurotransmitters like dopamine and serotonin. One large banana provides 16 grams of sugar and 3.5 grams of fibre. When combined with another fibre, it helps elevate your mood and blood sugar levels too.
2. Fatty Fish
Salmon and Tuna are rich in two types of Omega 3 fatty acids that are linked to lower levels of depression. Experts suggest that most adults should get at least 250–500 mg of these acids to lower any stress and to help boost your mood cycle.
It is the world’s most popular drink and it may make the world a happier place too. The caffeine in coffee prevents the brain to release adenosine compounds that cause tiredness and dullness. Moreover, it increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine that helps in uplifting your mood instantly.
4. Fermented Foods
Not like your regular dosas and idlis but there are some fermented foods like kimchi, yogurt, kombucha that may improve your gut health and mood. The fermentation process allows live bacteria to thrive in foods that are then able to convert sugar into alcohol and acids. During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels which eventually elevates your mood.
It is believed that eating fruits and vegetables lowers the rate of depression; and berries in particular pack a high range of phenolic compounds. It helps overcome stress. Berries are also high in anthocyanins, a pigment that gives certain ones their purple-blue colour which helps reduce tension.
6. Nuts & Seeds
They are high in plant-based proteins, healthy fats, and fibre. Nuts and seeds provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Hence almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources that lead to a happy and healthy brain.
7. Beans & Lentils
In addition to being high in fibre content and plant-based protein, beans and lentils are full of feel-good nutrients. They’re an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid which are important for regulating mood.
8. Spinach & Asparagus
It’s believed that dark green vegetables are rich in folate, a vitamin that increases the mood-controlling neurotransmitters in your brain. Similarly, spinach, asparagus and avocado are believed to contain this particular vitamin, that increases the serotonin levels in the body. It also controls blood pressure which keeps you calm and controlled.
Peppers are rich in vitamin C and can help stop the production of the stress hormone. Yellow peppers have the highest content, followed by red and green. You can slice and cook them up or eat it raw even, as part of a salad. Include this in your diet and you will surely feel a much positive change not only mentally but physically too.
10. Sweet Potatoes
Sweet potatoes are scrumptious, but its health benefits are often overlooked. They are rich in vitamin A, B1, B6, and C. Additionally, they are a good source of copper, dietary fibre, manganese, niacin, pantothenic acid, phosphorous, and potassium which helps to keep your mood regulation in control.