By Adebukola Aluko
Your mood is the way you are feeling at a particular time. If you are in a good mood, you feel cheerful, however if you are in a bad mood, you feel angry and impatient. Your Productivity or how you relate with people is however dependent on your mood. Nevertheless, it is important that we ensure to keep a right and positive mood at all times.
When you’re 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 have negative consequences of their own.
Thus, you may wonder whether any healthy food can improve your mood.
Recently, research on the relationship between Nutrition and Mental health has been emerging. Yet, it’s important to note that mood can be influenced by many factors, such as stress, environment, poor sleep, genetics, mood disorders, and nutritional deficiencies.
Therefore, it’s difficult to accurately determine whether food can raise your spirits, Nonetheless, certain foods have been shown to improve overall brain health and certain types of mood disorders.

Here are some healthy foods that may boost your mood.

  1. Fatty fish
    Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own.
    Fatty fish like salmon and albacore tuna are rich in two types of omega-3s,they are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) that are linked to lower levels of depression.
    Omega-3s contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signaling, hence Fatty fish like salmon are rich in omega-3 fatty acids, which may lower your risk of depression.
  2. Dark chocolate
    Chocolate is rich in many mood-boosting compounds.
    Its sugar may improve mood since it’s a quick source of fuel for your brain
    Furthermore, it may release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine a substance chemically similar to cannabinoids that has been linked to improved mood .
  3. Fermented foods
    Fermented foods, which include kimchi, yogurt and kefir, 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.
    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
    Serotonin is a chemical messenger that’s believed to act as a mood stabilizer. It’s said to help produce healthy sleeping patterns as well as boost your mood.
  4. Bananas
    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 .
    Bananas are a great source of natural sugar, vitamin B6, and prebiotic fiber, which work together to keep your blood sugar levels and mood stable.
  5. Oats
    Oats are a whole grain that can keep you in good spirits all morning. You can enjoy them in many forms, such as overnight oats, oatmeal, and granola.
    Fiber helps slow your digestion of carbs, allowing for a gradual release of sugar into the bloodstream to keep your energy levels stable.
    Oats provide fiber that can stabilize your blood sugar levels and boost your mood. They’re also high in iron, which may improve mood symptoms in those with iron deficiency, anemia.
  6. Berries
    Curiously, eating more fruits and vegetables is linked to lower rates of depression.
    Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress an imbalance of harmful compounds in your body.
    Berries are rich in disease-fighting anthocyanins, which may lower your risk of depression.
  7. Nuts and seeds
    Nuts and seeds are high in plant-based proteins, healthy fats, and fiber.
    Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources.
    Certain nuts and seeds are high in tryptophan, zinc, and selenium, which may support brain function and lower your risk of depression.
  8. Coffee
    Coffee is the world’s most popular drink, and it may make the world a bit happier, too.
    The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention.
    Moreover, it increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine
    Coffee provides numerous compounds, including caffeine and chlorogenic acid, that may boost your mood. Research suggests that decaf coffee may even have an effect.
  9. 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 .
    Finally, they’re a good source of zinc, magnesium, selenium, and non-heme iron, which may likewise elevate your spirits, Beans and lentils are rich sources of mood-boosting nutrients, particularly B vitamins.
    You should aim for wholesome foods that have been shown to not only boost your mood but also your overall health. Try out some of the foods above to kick-start your positivity routine. However if you have any medical condition, consult you doctor for guide on what is good for your health. Eat Right to Stay Healthy , Remember you are what you eat.
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