Good nutrition is more than a matter of physical wellness; it is also about shoring up your mental state. Knowing exactly what to eat when you're feeling low or just need a shot of energy can help you make sound nutritional choices.
From veggies and fruit to grains and desserts, make mood-boosting foods a regular part of your diet to feel good inside and out.
Registered Dietitian approved, here are the top 10 foods to boost your mood.
1. Dark chocolate
Chocolate is already an emotional food crutch for many people. But it does have some great health benefits. The flavonoids in dark chocolate increase blood flow to the brain, which helps you think clearer, and the sugar offers a quick shot of energy.
2. Bananas
The vitamin B6 in bananas triggers dopamine and serotonin production, which alleviates feelings of depression and anxiety. The fructose in bananas also releases into the bloodstream slowly, which keeps your blood sugar levels stable and makes you more even-keeled throughout the day.
3. Almonds
What's not to love about almonds? They are crunchy, heart-healthy, tasty and enhance emotional well-being. They contain Vitamin E, which improves memory, and protein, which triggers neurotransmitter production to increase dopamine levels.
4. Sweet potatoes
Sweet potatoes are the ultimate superfood. They contain Vitamin B6, which promotes brain health and alleviates symptoms of depression. Like bananas, they also help to reduce blood sugar instability, which means you dodge the mood swings that come with hunger.
5. Red bell peppers
Fun fact: red bell peppers have more vitamin C than an orange! Vitamin C not only shores up your immune system and helps to elevate your mood.
6. Avocado
There's a reason people eat avocado toast like it's going out of style: avocado tastes great and makes you feel even better. The unsaturated fat in avocados is heart-healthy and the phytochemicals make you feel satisfied for longer.
7. Oatmeal
Oatmeal is one of the all-time best comfort foods, so it's a mood booster for that alone. However, it's also full of fiber, which means you are satiated longer. The Vitamin B in the oats also offers up tons of energy.
8. Eggs
There are so many ways to enjoy eggs, from scrambled to poached to boiled. However, what makes them an ideal mood booster is their combination of protein - for energy - and choline. This nutrient improves mood and memory.
9. Watermelon
Part of the appeal of this mood-boosting food is its association with warm summer days. However, it is also full of water, which makes it one sweet way to hydrate. Dehydration can make you feel sluggish and irritable, so hydrating with watermelon can instantly make you feel better.
10. Black beans
Black beans have it all: fiber for satiety, magnesium for serotonin production and antioxidants for good health and general well-being.
To have a better insight about how a registered dietitian near you can help you incorporate the mood boosting foods, reach out today to have custom advice.
