Okay, by now you’ve heard me talk about the direct connection between what you’re eating and how you’re feeling right? If not, let me just say, I strongly believe in the power of food when it comes to healing depression. So here I am today to give you some tasty examples of food that will boost your mood.
The outlook on depression is changing, and I am really happy about it. The connection between nutrition and mood are being explored more and more. This is SO important. Instead of automatically being pushed towards medications (which in my opinion is just a band-aid), there are other aspects you can look at to actually heal your mood. So read on, friend, and start adding some of these amazing foods into your diet.
— 10 Foods That Will Boost Your Mood
1.Nuts and Seeds
Nuts and seeds contain important omega-3 Fatty Acids which are sorely needed for our brains to function optimally. Ensure you’re getting adequate amounts by supplementing (I’ll link my favourite brand here) but also eating omega-3 rich nuts and seeds. Flax seeds, hemp seeds, walnuts and chia seeds are all excellent sources.
Bananas are high in vitamin B6 and B vitamins are super important when it comes to mood, positivity and energy. They contain healthy carbs and natural sugars and can also aid in serotonin production. Bananas are high in potassium which helps fuel your brain and also magnesium which has calming effects and can help you sleep.
Blueberries, strawberries and raspberries can help prevent the release of cortisol which causes stress. These berries are also high in antioxidants which boost brain function and nervous system health.
Food sources fortified with vitamin D can be very helpful here, but it is important to supplement with this one as well (you can find it here). Soy, almond, hemp and rice milk are usually all fortified with vitamin D so adding these in can be very helpful.
Providing healthy fats and packed with B vitamins, avocados are essential to a balanced and mood friendly diet. I personally try to eat a whole avocado per day.
Beans are high in iron which supports energy levels and muscle strength among other things. It can also boost your mood and reduce the feeling of fatigue that is common with depression.
These guys contain vitamin C, are high in antioxidants and can increase your energy levels. Spinach, kale, broccoli and parsley are great additions to your diet.
Sea vegetables contain tryptophan which is an essential amino acid for the brain’s serotonin creation. Kelp, seaweed and spirulina can help boost energy levels and your mood.
Yes! Dark chocolate is commonly known to improve your mood as it contains high levels of antioxidants. Small amounts (about one ounce) consumed each day can reduce cortisol levels and raise your dopamine levels making you feel happier and more focused. Note – adjust your taste buds because milk chocolate doesn’t work here, go for at least 70% dark cacao.
Healthy carbs provide sustained energy and help production of serotonin. Simple carbs such as white bread, pasta, sugary baked goods cause a sugar spike followed by a crash leading to depression and anxiety. But complex carbs such as sweet potato, brown rice and quinoa provide sustained energy and quality nutrients.
Here’s a BONUS one for you.
Gut health is tightly linked with mental wellness and consuming food or drink that are fermented will provide healthy bacteria to your gut. Kombucha, water kefir and saurkraut are great ones to try out. Also important to supplement with a probiotic (find my favourite here) to support your gut health and ultimately your mental wellness.
Experiment with these foods above and feel the difference in your mood and energy. Get into the habit of fueling your body and mind with the nutrients that are needed to function optimally and happily.