8 things to eat to boost your mood
Number 1: Walnuts
Arizona State University researchers reported that high intakes of alpha-linolenic acid (ALA), a form of omega-3 fat found in walnuts, flaxseed and chia seed, can keep you feeling chipper. Eating chia seed doesn’t appeal to you?
Number 2: Barramundi
Cast your line for this oddly named fish when you’re feeling down. A study in the journal Nutrition found that women with the highest intakes of EPA and DHA—two omega-3 fats found in fish such as barramundi, trout, salmon and sardines—were less likely to experience symptoms of depression. Omega-3s help promote proper functioning of the neurotransmitters that regulate mood, scientists say.
Number 3: Dark Chocolate
Chocolate contains mood-boosting compounds such as theobromine and phenylethyamine. Further, a recent Swiss study found that eating a little over an ounce of antioxidant-rich dark chocolate (about 6 Hershey Kisses) daily for two weeks reduced stress hormone levels including cortisol in people with high anxiety.
Number 4: Greek Yogurt
Noshing on protein can raise levels of mood-boosting neurotransmitters like dopamine and norepinephrine in your brain. With twice as much protein as traditional yogurt, dipping your spoon into deliciously thick greek yoghurt can help take the edge off and make you feel like a million bucks.
Number 5: Quinoa
An Archives of Internal Medicine study found that people who ate a low carb diet for 1-year experienced more depression than those who ate a low-fat diet that included more nutrient-rich carbohydrates like quinoa, brown rice and whole wheat pasta. Restricting carbs can reduce the production of “I rock” serotonin in your brain.
Number 6: Milk
A 2010 study in the International Archives of Medicine found that you’re more likely to be bummed out if you are vitamin D deficient, a common deficiency in American women. Milk, fish and some fortified foods are among the few reliable food sources of vitamin D.
Number 7: Extra-Virgin Olive Oil
People who ate a Mediterranean-style diet rich in olive oil, nuts, whole grains, fish, legumes, and vegetables were 30 percent less likely to suffer from depression, compared to those who had the lowest Mediterranean diet scores.
Number 8: Broccolli
This leafy green is rich in the B vitamin folate. Scientists at the National Institute on Aging found that women with the highest blood folate levels were less likely to suffer depressive symptoms. Folate and other B vitamins produce neurotransmitters that regulate mood, including “feel-good” serotonin.