Introduction
Various factors can influence a person's mood, such as poor sleep, mood disorders, the environment, stress, genetics, and nutritional deficiencies. Therefore, it is very difficult to determine whether food can lift a person’s spirit. But various studies have found that certain foods can improve a person's mood disorders and brain health. However, eating healthy foods is also important because high-calorie meals and sugary treats can hurt a person’s health. Therefore, one must eat healthy food to boost their mood when feeling low. The article talks in detail about various healthy foods that can also lift a person's mood.
What Are the Foods That Can Boost the Mood?
The foods that can boost the mood are as follows:
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Fatty Fish - Some essential fats, such as omega-3 fatty acids, are not produced by the body and, therefore, should be consumed through diet. Omega 3s in fatty fish, such as albacore tuna and salmon, are of two different types, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids are linked with lower levels of depression. They also provide fluidity to the cell membrane of the brain and thus play a vital role in brain signaling and development. In addition, some studies also suggest that omega 3 can lower depression scores if obtained as fish oil. Another study has linked low consumption of fatty acids (DHA) in breast milk to a higher risk of developing postpartum depression. There is no fixed standard dose, but consuming 250 to 500 mg of DHA and EPA per day in combination is suggested. Salmon fish, 100 grams, contain almost 2260 mg of DHA and EPA. Therefore, it should be eaten multiple times a week to obtain these essential fats.
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Fermented Foods: These foods are also believed to improve a person's health and mood. Certain foods, such as yogurt, kimchi, kefir, sauerraut, and kombucha are made from the fermentation process, which allows the live bacteria to thrive in the food and is then able to convert the sugars into acids and alcohols. The process also allows the formation of probiotics, which are live microorganisms that primarily support the healthy bacteria in the gut and are also thought to increase serotonin levels in the body. However, due to filtering and cooking, one must be careful that not all foods made from the fermentation process are significantly probiotic, such as wine, bread, and beer. Human behavior, such as appetite, mood swings, sexual drive, and stress response, get affected by the neurotransmitter serotonin. It is produced by the microbes in the gut or by the collection of some healthy bacteria in the gut. These gut microbes are also linked with improving brain health, as they lower the depression rate in people and enhance good mood.
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Dark Chocolates - Many mood-boosting compounds are present in chocolates, and dark chocolates contain compounds that boost the feel-good chemicals in the brain. The sugar in these chocolates boosts mood quickly, as they are an instant source of fuel to the brain. Various studies are still underway to understand the psychological response of the compounds in these chocolates. However, the presence of health-promoting flavonoids in chocolates is linked with reducing inflammation, increasing blood flow to the brain, and boosting brain health, thus helping mood regulation. In addition, the good texture, pleasurable taste, and smell of the chocolate are also helpful in lifting spirits. One must prefer dark chocolates over milk chocolates, as they are high in flavonoids and low in sugar. Milk chocolates contain fat and sugar in high amounts. But dark chocolates should also be eaten in smaller amounts (1 or 2 pieces), as chocolates are high in calories.
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Oats - Wholegrains keep a person in good spirits during the morning. It can be consumed in various forms, such as muesli, overnight oats, granola, and oatmeal. These are high in fiber and thus help in the digestion of carbohydrates and keep the body's energy levels stable by causing the gradual release of sugar into the bloodstream. Studies show that people who eat oats for breakfast have better energy levels and good moods. It also stabilizes blood sugar and controls irritability and mood swings. However, other whole grain sources may have the same effects, but oats contain iron, too, thus compensating for almost 19 percent of the body’s daily needs. Iron intake also helps in treating the mood-related symptoms of iron deficiency anemia.
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Bananas - These are rich in vitamin B6, which helps produce serotonin and dopamine, feel-good neurotransmitters. Also, the fiber and sugar in bananas help control blood sugar levels in the bloodstream and mood disorders. Low blood sugar levels also cause irritability and mood swings. Moreover, the unripe banana, still having a green peel, is a good source of prebiotics that feed healthy bacteria in the gut, which are linked with low mood swings.
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Coffee - It is a very popular drink that often makes a person bit happier. Coffee contains caffeine, which helps prevent the adenosine compound from attaching to the brain receptors and promotes tiredness. Caffeine keeps the mind alert and attentive. It also increases the release of norepinephrine and dopamine, considered feel-good neurotransmitters. Some studies show that decaffeinated and caffeinated drinks enhance a person's mood; therefore, some other compound is present in coffee that boosts the mood.
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Berries - Fruits and vegetables are often linked with low depression rates, but this mechanism is still unclear. Studies believe an antioxidant-rich diet can help treat inflammation associated with mood disorders and depression. Berries are rich in phenolic compounds and antioxidants, which help combat oxidative stress. In addition, berries also contain the pigment anthocyanins, which are believed to lower the risk of depression.
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Beans and Lentils - These are rich in feel-good nutrients, are plant-based proteins, and are high in fiber content. Beans and lentils are also rich in vitamin B, which helps control moods by increasing the release of dopamine, norepinephrine, serotonin, and GABA (gamma-aminobutyric acid), all mood regulators.
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Nuts and Seeds - These are rich in fiber, plant-based protein, and healthy fats. In addition, they also provide an amino acid called tryptophan, which helps produce serotonin, a mood-boosting chemical. Studies show that nuts and seeds are important for brain health and function, and their deficiency can cause higher rates of depression and mood disorders in people.
Conclusion
Food helps stimulate the neurotransmitters in the brain, such as dopamine, oxytocin, serotonin, and endorphins. These neurotransmitters transmit signals or impulses between nerves and body cells, thus regulating emotions, heartbeat, concentration levels, and breathing processes. Therefore, there is a link between food and mood, and one must indulge in eating healthy food to stay fit and keep their brain healthy and sound.
