4 Mood-Boosting Foods
Are you cranky, tired or depressed? Try these foods that lift your spirits in a few bites.
If you're looking to boost your mood, you might want to rethink your daily menu. Certain foods improve your mood and unlike comfort foods, won't affect your waist line.
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Good Carbohydrates
Eating a carbohydrate-rich meal may increase levels of serotonin, one of the chemicals in our body responsible for elevating mood. Eating carbs from high fiber whole grains, fruits and vegetables will extend the mood-enhancing effect.
Look for it in these foods:
Whole grain pasta
Beans
Leafy vegetables, squash and sweet potatoes
Apples, pears and berries
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Protein, when paired with good carbohydrates, can boost your mood. Simply add lean beef, chicken, fish, eggs or vegetable protein to any of the good carbohydrates listed above.
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Vitamin B and Folate (aka B9) Vitamins B12, B6 and B9 affect brain function, mental sharpness and mood. Research has shown that people suffering from depression often have low folic acid levels.
Look for B vitamins in these foods:
Walnuts
Bananas and citrus fruit
Chicken
Mussels, oysters and fish
Spinach, turnip greens, kale, asparagus and tomatoes
Dried beans, edamame or peas
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Omega-3 Fatty Acids
There is currently significant research on mood regulation with Omega-3s.
Look for it in these foods:
Fish such as wild salmon, tuna and sardines
Oil such as flaxseed, canola and olive oil
Nuts/seeds such as walnuts and flax seeds
Omega-3 fortified eggs
If you are feeling low, and your symptoms don't subside, talk with your doctor. He or she can help you determine what additional measures you can take to improve your mental health.
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