Did you know that eating healthy foods can help during hard times? A healthy diet can work wonders when it comes to energizing your body and just generally helping you feel your best. Supporting your mental health through food includes having a diet full of fruits and vegetables, whole grains, healthy fats, complex carbs, and lean protein.
Here are some foods that may help boost your mood.
BEANS AND LENTILS
Beans and lentils are high in fiber and make for a great vegetarian substitute for meat. They are a good source of vitamin B which is known to help improve and regulate mood. They are also low in fat, high in potassium, and make a great side dish. Next time you cook, try adding in legumes, including lentils, beans, peas, or chickpeas.
DARK CHOCOLATE
When you’re ready for a sweet, try dark chocolate. Studies have shown that dark chocolate may help with brain function and improve your mood. It also contains zinc, which is linked to brain growth and function. Zinc also has been found to reduce sadness and depression . To get the most health benefits from your chocolate, choose one with 70% or more cocoa.
FRUITS
According to new research, fruit can help lower your risk of depression . Fruit is also full of vitamins and nutrients and can fill your sweet tooth cravings in a healthy way. Try a banana, they are rich in vitamin B6, a vitamin that helps create good feelings in your brain.
LEAFY GREENS
Dark leafy greens such as kale and spinach are packed with nutrients. But another, often forgotten option is Swiss chard. This vegetable is packed with vitamin K, with one cup of raw Swiss chard containing more than three times the recommended daily allowance. It’s also rich in calcium and magnesium. And studies have shown that magnesium may have protective effects against depression .
NUTS
Nuts and seeds contain a lot of plant-based proteins and fiber. They can also be a good source of zinc and selenium. Not having enough of these minerals can lead to a higher risk of depression . Although, it’s important to remember that nuts are high in fat, so try a daily standard serving size of ¼ cup.
OMEGA-3
Certain types of fish are packed with omega-3 fatty acids, which help with depression and anxiety . Salmon, tuna, halibut, sardines, and mackerel are all good sources of omega-3. Other good sources of omega-3s are flaxseed, chia seeds, and walnuts.
TURMERIC
A good spice to add to your food is turmeric. Turmeric contains antioxidants that are good for you. It’s also an anti-inflammatory, which can limit symptoms of depression . Next time you make a smoothie, try adding turmeric.
WHOLE GRAINS
Try replacing refined carbs, like white bread and sugary cereals, with whole grains such as wheat bread and quinoa. Many whole grains contain tryptophan, an amino acid that aids in the production of brain chemicals that promote well-being, like serotonin. Try starting your morning with a bowl of steel-cut oatmeal, which contains fiber that will keep you full and can prevent your energy from crashing. Other whole grains include barley, brown rice, and buckwheat.
Resources
Kaiser: Food as medicine: Pick foods to help your mood