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10 Mood Boosting Foods to Help You Feel Good Instantly

10 Mood Boosting Foods to Help You Feel Good Instantly
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If only we could eat our way to happiness, right? While strictly speaking that might not be possible, a growing body of research indicates that our dietary choices can, in fact, significantly affect how we feel both short- and long-term.

Studies on how food and supplements interact with our neurochemistry fall under the umbrella of a new and emerging scientific specialty: nutritional psychiatry. This article will discuss some of the surprising facts that nutritional psychiatry has uncovered, and take a look at 10 mood-boosting foods you can corporate into your daily diet.

But first, what is nutritional psychiatry?

Many mental health problems are closely associated with deficiencies of essential vitamins and nutrients.[1]

Nutritional psychiatry (also known as nutri-pyschiatry) is a growing field that investigates how foods and supplements can be used to treat a range of psychological symptoms, including those typically associated with depression, anxiety, bipolar disorder, and schizophrenia.

Although the discipline is still in its infancy, it has vast potential and represents hope for millions who struggle with mental health issues. If a simple dietary change could be used to treat or prevent symptoms of depression or anxiety, for instance, it could mean that fewer people would need to resort to potentially dangerous and addictive psychotropic medications.

In fact, this has already been done in multiple studies. A meta-analysis of 22 separate scientific papers investigated the association between a Mediterranean diet and risk of depression. The conclusion of the analysis was that high adherence to the diet appeared to have a preventative effect on the disease, regardless of other factors.[2]

So how can you lower your risk of depression and naturally elevate your mood at the same time? The answer might just lie in a refined diet — one rich in so-called “brain foods” that contain essential nutrients for a healthy mind. Here are ten majorly mood-boosting foods that fall into that category:

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1. Oats

The benefit oats have on mood all comes down to something called the glycemic index, which is a measurement of how quickly a food causes an increase in blood glucose levels.

Mood is often directly related to blood sugar; for example, the very high glycemic index of sugary foods prompts a drastic jump in your blood sugar — a quick “rush” — before leaving you feeling tired and irritable.[3]

The glycemic index of oats, on the other hand, is very low, meaning that when you eat them, your blood sugar rises very slowly and predictably during digestion. This helps you maintain a stable mood.

2. Bananas

Tryptophan, vitamin A, vitamin B6, Vitamin C, fiber, potassium, iron, phosphorus, and carbohydrates: these are nine important nutrients you get from bananas, and they all work together to boost your mood.

Tryptophan, aided by the carbs in bananas, gets quickly absorbed by the digestive tract, and vitamin B6 converts tryptophan into serotonin, the “happiness hormone.”

Lots of tryptophan in the diet (you’ll find a good bit more on this list) is always a good idea. Pharmaceutical forms of tryptophan are even occasionally used to treat symptoms of insomnia, depression, and anxiety.[4] Oatmeal with banana slices for breakfast, anyone?

3. Oily Fish

About 60 percent of the brain is made up of fat cells, a significant portion of which are omega-3 fatty acids. It makes sense, then, that a deficiency in those acids would lead to some negative mental side effects.

Sure enough, it has been proven that people low in omega-3 fatty acids are more susceptible to depression and low moods, while adding omega-3s to the diet can significantly improve the related symptoms.[5]

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Luckily, it’s not difficult to get plenty of omega-3s, even without taking a supplement. Oily fish such as mackerel, salmon, and sardines all contain high levels of these acids, and getting enough of them can mean the difference between brain cells that are “stiff” or “flexible”– the latter allowing your mind to more effectively communicate via its neurotransmitters.[6][7]

4. Lentils

Know what goes great with some salmon for lunch? A delicious bowl full of lentils — or lentil soup, or lentil casserole.

Like oats, lentils have a low glycemic index, and like bananas, they help the brain convert tryptophan to serotonin.

Additionally, lentils serve up a heavy dose of folate — a nutrient whose deficiency has been linked to depression. Plus, lentils are high in iron, which the body needs to maintain energy levels.[8]

5. Greens

Remember how B6 vitamins help the brain convert tryptophan into serotonin? B6 deficiency has been linked to symptoms of depression, which in turn is thought to be majorly connected to serotonin uptake.

Greens, as it turns out, are an excellent source of B vitamins. Fortunately, since not everyone goes for turnips, there are plenty of delicious varieties of greens, from spinach and kale to broccoli and Brussels sprouts. Raw, steamed, sauteed, or baked, all forms of leafy and cruciferous greens make a great addition to your diet.

6. Poultry

Tryptophan has been mentioned several times in this list, but here it comes again. It is, after all, the precursor to serotonin, which is one of the most important neurotransmitters in the brain — especially when it comes to mood.

In addition to serotonin, tryptophan aids the brain in producing melatonin, a sleep-regulating hormone; and of course, healthy sleep is a vital ingredient for a healthy mood.

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Chicken, turkey, and other lean poultry or fowl is not just an excellent source of tryptophan, but also tyrosine. Tyrosine is an amino acid that’s crucial in the production of adrenaline, and according to research, low adrenaline levels are often associated with low moods in general.[9]

7. Oysters

Speaking of tyrosine, another great place to find it is in oysters. It’s not just tyrosine that gets oysters onto this list, though — they’re actually somewhat of a mental health super-booster.

Oysters contain high levels of zinc, which is an essential ingredient for energy production, and another nutrient whose deficiency is associated with depression.[10]

Oysters are also loaded with B and D vitamins, as well as copper, selenium, protein, and healthy fats — all things your brain needs to feel good and work as intended.[11]

8. Brazil Nuts

If “Brazil nuts” seems oddly specific (why not just “nuts?”), there’s actually a reason. Brazil nuts are unique among their food group as an excellent source of a mineral called selenium. In fact, Brazil nuts are one of the best ways to naturally boost your selenium levels.

Why is that so important for your mood? Because selenium deficiency is serious business, associated with increased rates of depression, anxiety, and other chronic issues like irritability, brain fog, and fatigue. According to at least one study, a single selenium-laden Brazil nut per day might be enough to positively impact your brain and your mood.[12]

9. Dark Chocolate

If you’re a picky eater who doesn’t like greens, oysters, oats, sardines, or lentils, well, not to worry — there’s still something for you on this list. In between meals or as a dessert, you can justify nibbling on some dark chocolate, thanks to its many health benefits, including those on mood.

Just one small square of extra dark chocolate is typically enough to prompt the brain into releasing extra endorphins and serotonin. When incorporated as a regular part of the diet, it can even decrease stress, anxiety, and symptoms of depression.[13]

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10. Water

Water might deserve to be at the top of this list, but since it’s debatable whether or not it qualifies as a food, it’s way down here instead. However, the critical importance of water on both physical and mental health is something that’s not debatable.

Even mild dehydration affects your brain’s uptake of important neurotransmitters, leaving you tired, irritable, and unable to focus. [14]

Most experts recommend drinking between one and two liters of water every day. For some people, the thought of that much water isn’t pleasant. In that case, just remember that all fluids count toward that goal, and even if you think water isn’t your favorite thing to drink, your body is really begging for it.

The Bottom Line

Ultimately, there may be reasons for low moods that simply can’t be properly addressed with a “quick fix.” That’s why it’s important to maintain a healthy diet, exercise routine, and sleep cycle — as well as consult with a physician anytime you notice a significant change in how you’re feeling on a day-to-day basis.

In other cases, however, our negative feelings may just be the result of putting junk into our bodies — the equivalent of how your car would react if you tried pouring corn syrup into the fuel tank.

The fact is, focusing on a dietary upgrade could make all the difference in terms of mood. And hey, it’s worth a try just to make chocolate a part of your daily routine, right?

Featured photo credit: Daria Nepriakhina via unsplash.com

Reference

More by this author

Dr. David Minkoff

Health Expert | CEO BodyHealth | Co-Owner and Medical Director at Lifeworks Wellness Center | Author

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                          30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                          20 Popular Life Hacks From the Internet Debunked (or Verified)

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