Foods That Boost Your Mood

Did you know there are nutrients found in everyday foods that can improve your mood, naturally decrease stress, and sharpen your mind? Do you need an extra dose?

I live in the hustle and bustle of New York City where everything seems faster, bigger, and more demanding. I am already a pretty type A amped up person, but living in NYC makes me feel amped up x100! Sometimes I just need to chill lol…and I like to do that through my diet :)

As I mentioned here, certain lifestyle factors may negatively impact your overall health and weight. Instead of falling into some pretty unnatural coping techniques for stress, here are some foods that naturally help to boost your mood and reduce stress.

1) Salmon

Salmon and fatty fish like sardines, tuna, and mackerel are high in omega-3 fatty acids. Omega-3 fatty acids help your brain and nervous system function properly. Additionally, studies have found that omega-3 fatty acids may reduce anxiety under stressful situations.

2) Dark Chocolate

I love chocolate, but knowing that there are actual health benefits when eating it makes me so happy. Or maybe it’s the endorphins in the chocolate that are making me happy? Dark chocolate has properties that raise your endorphins which help you feel comfortable and relaxed. Sorry milk and white chocolate lovers - you must eat dark chocolate to reap the benefits. Dark chocolate containing 60-100% cacao will have the most benefits. You can even buy raw cacao powder or nibs to add to your morning smoothies.

3) Cinnamon

Here I go again, going on and on about cinnamon. But seriously, if you need more reasons to eat cinnamon studies show that it can clear your mind and make you feel more alert. Cinnamon can also help regulate your blood sugar levels and tastes great when sprinkled over apple slices, used to flavor your coffee naturally, and spice up cookies like in this recipe.

4) Ginger

One of my favorite Thai dishes is Gai Pad King or ginger chicken. The dish features slices of fresh ginger sautéed with chicken and vegetables. Not only is the dish tasty, but it contains the amazing properties of ginger. Ginger boosts serotonin - the nerve signals that tell your body and mind to relax. Ginger has also been shown to make you feel more alert and stimulate digestion. Studies also found that ginger reduces feelings of hunger and is potentially a great food for weight management.

5) Kefir

As I mentioned here, fermented foods like kefir offer many mental health benefits. There is a direct link between our brain and gut health, and consuming products containing probiotics like yogurt and kefir can improve digestion, making your stomach and mind less stressed.

6) Cashews

Cashews not only taste great, but they are high in vitamin B6 and tryptophan which help your body produce serotonin that aids in balancing your mood. Studies show eating two handfuls of cashews will provide a high dose of tryptophan that may work just as well as an antidepressant for your mood. Cashews also contain magnesium that has de-stressing properties. If you are even mildly low in magnesium, this may trigger depression.

7) Kale

There’s no big surprise that kale is considered a super green. Kale is rich in calcium, magnesium, and vitamins A, C, K which are beneficial to your mental and physical health. Kale also contains iron, folate, and B6 which are vital components to brain molecules serotonin and dopamine - both of which play a huge role in your happiness levels.

8) Beans and Legumes

Not only are beans and legumes an excellent source of fiber and plant-based protein, but they also contribute to managing anxiety and depression. One study found that when participants with anxiety and depression were given a healthy diet including beans and legumes, after six weeks their depressive symptoms significantly improved.