Advertising
Advertising

9 Superfoods To Fight Inflammation And Boost Your Mood

9 Superfoods To Fight Inflammation And Boost Your Mood

Food plays a crucial role in not only how our bodies function physically, but also has an impact on our mental health as well. It may be tempting to reach for a packaged snack or fast food dinner; however, the negative outcomes far outweigh the positive. Putting a little effort into what goes into your body has good long-term effects that will keep your body healthy and happy.

Here are nine foods that keep your body both physically and mentally on point.

6906858161_d13402f52b_b

    1. Yogurt

    Scientific research shows that yogurt can increase the levels of serotonin in your body. Serotonin is the neurotransmitter responsible for boosting your mood and fighting off bouts of depression. Yogurt is also important for improving gut health, which is important since that is where a majority of the serotonin in your body is found. Improving gut health also allows for less inflammation in your body.

    Advertising

    15732649427_3730653a4d_k

      2. Turkey

      This lean protein is not only a healthier meat option, but it also contains beneficial chemicals like tryptophan and selenium. Tryptophan produces serotonin, while selenium helps reduce inflammation in your body and minimizes depression.

      4439316947_67f075259c_o

        3. Asparagus

        This summertime veggie is a particularly rich source of folic acid and therefore a natural mood booster. This green superfood has been linked to lowering mild depression and boosting energy. Folic acid also has been known to help keep inflammation at bay.

        Advertising

        1458649211_daf18c2215_z

          4. Dark leafy green vegetables

          Spinach, collard greens, chard, and kale are all great providers of magnesium. This is known to have mood-boosting effects by increasing the levels of serotonin in your body. Magnesium is also known to help decrease inflammation that can be the leading cause of chronic illnesses.

          6033999022_3b7d8b9656_z

            5. Roasted cherry tomatoes

            Within the bright red skin of tomatoes is phytonutrient lycopene, which helps with combating inflammatory compounds that are linked to depression. Cherry tomatoes are recommended over regular-sized ones because they are smaller in size and therefore you are likely to eat more, and get provided with more effective anti-inflammatory fighting qualities. Why roast them? According to research, cooked tomatoes increase the lycopene your body will take in during consumption.

            Advertising

            1122613434_e16c553232_z

              6. Wild salmon

              Omega-3 fats that are commonly found in salmon are known to prevent depression. The human body cannot produce its own omega-3 fats, so it is crucial to get it from outside food sources in order to maintain overall mental and physical health. These fats also help to minimize low-level inflammation throughout the body and brain.

              3813297843_360ddae748_z

                7. Dark chocolate

                Research has proven that dark chocolate (in small doses) can act as an excellent mood booster, as well as improving brain cognition by increasing blood flow to the brain with the flavonols found in this sweet treat. Dark cocoa has been also known to help decrease the stress hormone cortisol, as well as help cut down pro-inflammatory markers like C-reactive protein. 1.4 ounces of dark chocolate 70 percent or higher is the recommended daily amount.

                Advertising

                6835170405_6d031c4f26_z

                  8. Green tea

                  This healthy beverage has been utilized around the world for centuries because of its many healing properties. It is also a great drink to start the morning with or have for a midday energy boost. Green tea has a compound called theanine, which is an amino acid that helps reduce stress and relax muscles. The catechin polyphenols in this tea help with monitoring inflammation throughout the body. It also has the added benefit of increasing your metabolism and increasing your overall energy.

                  5144264102_eedb3d83c6_b

                    9. Chickpeas

                    Known for its healing properties like tryptophan, folate, and vitamin B6 that help boost your mood and fight inflammation throughout your body. Chickpeas are also known for having the trace mineral manganese that helps with energy production, regulating your metabolism, and providing an antioxidant defense.

                    Featured photo credit: Flickr via flickr.com

                    More by this author

                    10 Reasons Why You Should Have A Drummer Girlfriend 10 Things Only Step-Siblings Can Relate To What It Really Feels Like To Be An Only Child Introverts Are More Successful In Life 10 Traps Most Women Over 30 Fall Into. Read This If You Want To Be The Survivors

                    Trending in Food and Drink

                    1 25 Ideas for Delicious and Healthy Lunches You Can Take to Work 2 The Positive Impact That Drinking Healthy Tea Can Bring to Your Life 3 25 Easy Fast Healthy Dinner Recipes to Try (And Go Paleo) This Week 4 17 Power Pressure Cooker Recipes for Rushed Weeknight Meals 5 10 Surprising Benefits Of Dragon Fruit You Never Knew

                    Read Next

                    Advertising
                    Advertising

                    Last Updated on September 20, 2018

                    How to Stay Calm and Cool When You Are Extremely Stressful

                    How to Stay Calm and Cool When You Are Extremely Stressful

                    Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

                    If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

                    1. Breathe

                    The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

                    • Take five deep breaths in and out (your belly should come forward with each inhale).
                    • Imagine all that stress leaving your body with each exhale.
                    • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

                    Feel free to repeat the above steps every few hours at work or home if you need to.

                    2. Loosen up

                    After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

                    Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

                    Advertising

                    3. Chew slowly

                    Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

                    Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

                    Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

                    4. Let go

                    Cliche as it sounds, it’s very effective.

                    The thing that seems like the end of the world right now?

                    It’s not. Promise.

                    Advertising

                    Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

                    Letting go isn’t easy, so here’s a guide to help you:

                    21 Things To Do When You Find It Hard To Let Go

                    5. Enjoy the journey

                    Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

                    Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

                    6. Look at the big picture

                    The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

                    Advertising

                    Will this matter to me…

                    • Next week?
                    • Next month?
                    • Next year?
                    • In 10 years?

                    Hint: No, it won’t.

                    I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

                    Stop agonizing over things you can’t control because you’re only hurting yourself.

                    7. Stop demanding perfection of yourself

                    You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

                    Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

                    Advertising

                    8. Practice patience every day

                    Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

                    • The next time you go to the grocery store, get in the longest line.
                    • Instead of going through the drive-thru at your bank, go inside.
                    • Take a long walk through a secluded park or trail.

                    Final thoughts

                    Staying calm in stressful situations is possible, all you need is some daily practice.

                    Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

                    Featured photo credit: Brooke Cagle via unsplash.com

                    Read Next