Do you have days (or weeks, or months) when you feel both mentally and physically sluggish? Luckily, what you eat can affect the way that you feel. Certain foods can actually help improve your mood, and a boosted mood means a better mindset for success in any endeavor.
A great place to start is with clean eating. In short, try to avoid processed foods and excess sugar (which has been linked to depression) and instead, focus on eating real food. Eat to nourish your body by choosing foods that are rich in good-for-you nutrients like fresh or frozen vegetables and fruits as well as nuts, seeds, whole grains, beans, and lean animal proteins. Once you have a handle on clean eating basics you can aim to include the following five mood boosting foods on a regular basis.
- Fatty Fish like salmon, tuna and sardines are rich in omega-3 fatty acids, which have been linked to lower rates of depression and anxiety. Canned wild salmon is a good, inexpensive option.
- Nuts are also rich in omega-3 fatty acids. Nuts are a good source of selenium, magnesium and zinc, which are associated with decreased anxiety and irritability due to their natural calming effects. Add nuts and seeds to oatmeal, salads, grains, and vegetables or simply snack on them.
- Asparagus is rich in plant-based tryptophan, which is a precursor of the feel-good hormone serotonin. Creating a more vegetable-centric plate is a great way to up the nutrient density of your food and crowd out less healthy choices.
- Dark Chocolate is rich in antioxidants and even gastrointestinal, health-promoting probiotics. Eating dark chocolate can increase levels of serotonin and endorphins, which are neurotransmitters associated with happiness and pleasure. Dark chocolate can also help reduce the stress hormone cortisol. Try to choose low sugar options with at least 85% cocoa.
- Berries like blueberries, raspberries, and strawberries are rich in flu-fighting antioxidants and have also been shown to inhibit the release of the stress-inducing hormone, cortisol. Buy frozen berries during the winter months to save money.
- Leafy greens like spinach and kale are rich in folate, which has been shown to help improve mood and reduce symptoms of depression
- Whole grains like oats and quinoa are rich in complex carbohydrates, which can help regulate blood sugar levels and improve mood.
Prepare for success by preparing a plate full of the necessary nutrients that can help you stay on track for achievement!