Here are Top 5 Foods That Can Positively Affect Your Mental Well-Being

Ever noticed that when you don’t feel well or when you are too sad or too happy, you either eat a lot giving up to cravings or don’t eat at all. This clearly shows that food and emotions have some connection. It can affect our mental health as well. When you start eating a lot of processed and junk food, you’ll notice you become sluggish and lethargic.

When you’re feeling down, it can be tempting to turn to food to lift your spirits. However, fried and sugary, high calorie treats that many people resort to have negative consequences of their own.

Thus, you may wonder what healthy foods can improve your mood.

Recently, research on the relationship between nutrition and mental health has been emerging. Yet, it’s important to note that mood can be influenced by many factors, such as stress, environment, poor sleep, genetics, mood disorders, and nutritional deficiencies.

Therefore, it’s difficult to accurately determine whether food can raise your spirits.

Here are some healthy foods that may boost your mood:

• Beans and lentils

Not only these are being high in fiber and contain plant-based protein, but beans and lentils are full of feel-good nutrients. They’re an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma aminobutyric acid (GABA), all of which are important for regulating mood.

• Fatty fish

Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because body doesn’t produce them on its own. Fatty fish like salmon and albacore tuna are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — that are linked to lower levels of depression. Omega-3s contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signalling. Although there’s no standard value but most experts agree that most adults should get at least 250–500 mg of combined EPA and DHA per day.

• Dark chocolate

Chocolate is rich in many mood-boosting compounds and its sugar may improve mood since it’s a quick source of fuel for your brain. Furthermore, it is known to release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine — a substance chemically similar to cannabinoids that has been linked to improved mood. Regardless, it’s high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation.

• Bananas

Bananas may help turn a frown upside down as they’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin. When paired with fiber, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar levels that are too low may lead to irritability and mood swings.

• Oats

Oats are a whole grain and rich in fibre which adds bulk to your diet and can keep you in good spirits all morning. Although other sources of whole grains can have positive effect on your mental health and mood swings, oats may be especially advantageous, as they’re also a great source of iron. Iron deficiency anemia, one of the most common nutrient deficiencies in women, is associated with low iron intake. Its symptoms include fatigue, sluggishness, and mood disorders.

• Berries

Curiously, eating more fruits and vegetables is linked to lower rates of depression. Although the mechanism isn’t clear, a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders. Berries are loaded with a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress — an imbalance of harmful compounds in your body.

• Nuts and seeds

Nuts and seeds are high in plant-based proteins, healthy fats, and fiber. Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources.

Moreover, nuts and seeds are a large component of both for mind and improve brain development.

Over to you
When feeling blue, you may crave and find comfort in calorie-rich, high sugar foods like ice cream or cookies to try to lift your spirits but can affect your mental well-being. Instead, you should aim for wholesome foods that have been shown to not only boost your mood but also your overall health. Try out some of the foods above to kick-start your healthy routine.