When you are feeling down, it can be tempting to turn to food to lift your spirits. However, the sugary, high calorie treats that many people resort to having negative consequences of their own.
Thus, you may wonder whether any healthy foods can improve your mood.
Therefore, here we are with 6 types of food which have anti-depressant effects that will lift your mood and help you stay happy.
Beans and lentils
In addition to being high in fiber 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 (GABA), all of which are important for regulating mood.
Furthermore, B vitamins play a key role in nerve signaling, which allows proper communication between nerve cells. Low levels of these vitamins, especially B12 and folate, have been linked to mood disorders.
Mushrooms are very commonly found in Indian curries and vegetables. They contain Vitamin-D which is a good source of anti-depressant properties.
Well, this good news for people who love dark chocolate. It possesses plenty of health benefits and one of them is that it helps lift your mood. This was also proved in a 2009 study by the American Chemical Society.
Salmon is rich in omega 3 fatty acids, which play an important role to transform your dull mood into a happy one. It is also good for your skin and hair.
Fermented foods, which include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood.
The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars 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.
It’s important to note that not all fermented foods are significant sources of probiotics, such as in the case of beer, some pieces of bread, and wine, due to cooking and filtering.
Serotonin is a neurotransmitter that affects many facets of human behavior, such as mood, stress response, appetite, and sexual drive. Up to 90% of your body’s serotonin is produced by your gut microbiome, or the collection of healthy bacteria in your gut.
In addition, the gut microbiome plays a role in brain health. Research is beginning to show a connection between healthy gut bacteria and lower rates of depression.
Still, more research is needed to understand how probiotics may regulate mood.
Bananas may help turn a frown upside down. They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin.
Furthermore, one large banana (136 grams) provides 16 grams of sugar and 3.5 grams of fiber.
When paired with fiber, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar levels that are too low may lead to irritability and mood swings.
Since up to 90% of your body’s serotonin is produced in your gut, a healthy gut may correspond to a good mood. Fermented foods like kimchi, yogurt, kefir, kombucha, and sauerkraut are rich in probiotics that support gut health.