MONDAY MORNING BLUES!!
Do you know a lot of foods can boost your mood naturally?
Studies show some vitamins and minerals like vitamin B—can boost your mood by helping reduce stress, ease anxiety and fight depression. See which healthy foods to eat to help you boost your mood.
Dark Chocolate – Dark chocolate stimulates the production of endorphins, chemicals in the brain that brings on feelings of pleasure. It also contains the chemical serotonin, which acts as an anti-depressant. Eating dark chocolate every day for two weeks reduced stress hormones, including cortisol, in people who were highly stressed, a study done at the Nestlé Research Center in Switzerland recently found. Serving for a day – 1 to 2 squares (70% cocoa or more), so try not to hoover up the whole bar!
Oats – Fiber-rich carbs, like oatmeal, increase the feel-good chemical serotonin but don’t break down as easily in your bloodstream as the refined sugar in desserts does. Oats also contain the mood-boosting mineral selenium. Serving for a day – 1 medium bowl of oatmeal is a great way to start the day. Try it with tasty toppings like strawberries and sliced almonds/pistachios
Spinach – Certain B vitamin deficiencies esp folic acid have been linked to depression, as low B vitamin levels can hinder serotonin production. Spinach is one of the best sources of folic acid for your body and if you have been suffering from depression then it would work as a very appropriate Natural Antidepressant. Serving for a day – A cup of cooked spinach will provide nearly 30% of your RDA of a few B vitamins. You can eat it raw, boiled or cooked to enjoy the benefits.
Bananas – Bananas Contain Dopamine which is a neurotransmitter (helps to regulate mood). It also contains Vitamin B6 which helps to regulate the nervous system and promote healthy skin, while the amino acid tryptophan helps to reduce symptoms of anxiety, insomnia and premenstrual syndrome. It also contains serotonin, which naturally helps to overcome depression. Serving for a day – 1 medium sized banana as a mid-morning snack or a pre-workout food can be consumed every day.
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Oily Fish – Oily & fatty fish like salmon, sardines, mackerel etc. are rich in omega 3 fatty acids which is a key mood-boosting nutrient. People with high intake of fish have lower reported rates of depression and a small trial in psychiatric patients suggested that fish oil supplements reduced episodes of depression and mania. Serving – Minimum 1 serving (100 – 150g) a week.
Yogurt – Recent research reveals fascinating new connections between gut and brain — and yogurt’s mood-boosting abilities. The bacteria in yogurt may help relieve anxiety and stress by reducing activity in the insula, the region of the brain responsible for emotion. Serving for a day – A cup of yogurt every day in the breakfast with some cereals or along with lunch or dinner or both can be consumed. Try some vanilla yogurt.
Green Tea – Green tea consumption may help to increase the levels of serotonin in the brain, according to an article published in 2009 in the “American Journal of Clinical Nutrition.” The active ingredient responsible for this effect is an amino acid, L-theanine. Serving for a day – 2 cups of green tea during the day can promote relaxed alertness & will also help in some fat loss.
Brazil Nut – Brazil nut contains an impressive amount of selenium, a mineral known to affect mood. Low levels of selenium can lead to depression, anxiety, irritability, and fatigue. Serving for a day – A single Brazil nut has 100 percent of your daily needs. They should be eaten in moderation, as they are high in unsaturated fats.
Sunflower Seeds – They are a great source of folate and magnesium, which help regulate and boost mood. Sunflower seeds also contain tryptophan, which helps in the production of serotonin which promotes relaxation. Serving for a day – Just a handful of sunflower seeds gives you half the daily recommended amount of magnesium. Add them to hot or cold breakfast cereal or sprinkle them with yogurt.
Water – You need water, not only for your physical health but for your mental health as well. In fact, studies show that drinking lots of water can boost your mood and alter your emotions. Even mild dehydration can cause your moods to change. Serving for a day – At least 8 – 10 glasses per day. Add fruit slices to your water, if you are looking for flavor.