Finding Balance and Nourishing our Body Mind and Spirit can sometimes Feel overwhelming! The connection between food and mood has been a topic of scientific investigation for several years. While individual reactions to foods can vary, the following is a list of foods and nutrients that have been associated with improved mood and a feeling of well-being, based on available scientific evidence:
Fatty Fish~
such as salmon, mackerel, sardines, and trout: Contains Omega-3 Fatty Acids, which play a role in brain function and mental health. Many Studies have shown that people with low levels of omega-3s have a greater risk of mood disorders. Also Rich in Vit D There's emerging evidence suggesting a role for vitamin D in regulating mood and guarding against depression.
Nuts and Seeds~ especially walnuts, flaxseeds, chia seeds, and hemp seeds: These are also rich in Omega-3s.
Dark Chocolate~ Contains flavonoids, caffeine, and the~bromine, which can improve mood. However, moderation is key:)
Whole Grains~ as oats, quinoa, and whole grain bread: Slow-releasing carbohydrates help produce serotonin;
a neurotransmitter associated with mood regulation.
Bananas~
Provide vitamin B6, which is needed to produce mood-regulating neurotransmitters, like serotonin and dopamine.
Berries~
Such as strawberries, blueberries, and raspberries, contain antioxidants and vitamin C, that help reduce inflammation and oxidative stress, to boost mood.
Fermented Foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha: Contain probiotics that can influence gut health, and there's growing evidence of a gut-brain connection where gut health can influence mood.
Leafy Greens, like spinach, kale, and Swiss chard: Rich in folate, a B-vitamin linked to neurotransmitter synthesis.
Poultry, including chicken and turkey: Sources of lean protein and provide tryptophan, which plays a role in the synthesis of serotonin.
Eggs Contain tryptophan, vitamin D, and other mood-boosting nutrients.
Beans and Lentils Rich in B vitamins and protein, which can play a role in mood regulation.
Avocado Provides monounsaturated fats, vitamin E, and folate, all of which can benefit brain health.
Coffee Like Chocolate, Contains caffeine, which acts as a central nervous system stimulant and can boost mood in the short term. However, it's crucial to avoid excessive consumption, as too much caffeine can cause anxiety and sleep disturbances.
Zinc-rich foods, like beef, cashews, and chickpeas: Zinc is essential for brain health and mood regulation.
Brazil Nuts: One of the best sources of selenium, a trace mineral that plays a significant role in mood.
It's essential to note that while these foods can contribute to improved mood and well-being, they should be incorporated into a balanced diet. Additionally, individual reactions to foods can vary, so it's essential to pay attention to how different foods affect you personally. Nourishing your self with a variety of healthy food will help to improve our Lifestyle factors such as regular exercise, adequate sleep, stress management, and social connections which all play a crucial role in mood and well-being.
References:
Michele McNiff HWNC- BC
AlAmmar WA, Albeesh FH, Khattab RY. Food and Mood: the Corresponsive Effect. Curr Nutr Rep. 2020;9(3):296-308. doi:10.1007/s13668-020-00331-3
https://www.healthline.com/nutrition/mood-food