You have probably experienced the impact of food on your body whether you noticed it or not. Food can make you feel great or not-so-great, physically and emotionally. To experience more feel-good days, consider shifting your diet to include more mood-boosting supplements and foods to improve your wellbeing.
The Omega 3’s found in fish like salmon and tuna are correlated with better mood promotion. Your body can’t produce this fatty acid on its own, so it’s important to incorporate this mood-boosting food into your regular diet. As you increase your intake, you may lower your risk of depression because of the positive impact on cellular brain development.
Often villainized for being too high in sugar, the natural sugars found in this fruit is just right when it’s paired with the fiber it provides for your body. This sugar/fiber combination keeps your blood sugar stable and mood stable. For an added benefit, eating a banana while it’s slightly green delivers prebiotics to your body that feed healthy gut bacteria, reducing mood disorders.
Probiotics are both a mood-boosting supplement and food. Several studies report that because of the connection that’s been discovered between a healthy gut and the brain, probiotics contribute to healthier moods and lower levels of depression. Probiotics come in supplement form and in foods like yogurt, kefir, buttermilk, and many fermented foods.
While carbs have become public enemy number one by many in the diet industry, whole grains can play an important role in a daily diet and better emotional health. Whole grains provide B Vitamins that are known to support brain health. Good sources of these vitamins can be found in steel cut oatmeal, quinoa, brown rice, and wild rice among others.
Thanks to the release of dopamine provided by caffeine, coffee ranks well in the list of mood-boosting supplements and foods. In one study, coffee consumption in moderation was shown to have a “protective effect on the risk of depression.” Approximately 1 ⅔ cups per day is all it takes to have this positive impact on mood.
Packed with antioxidants, berries are a mood-boosting food that reduces symptoms of depression up to 39%. Particularly note-worthy are berries high in anthocyanins, which is the pigment responsible for the purplish-blue color of some berries. Frozen berries can be equally as impactful as fresh berries and are more cost-effective as well.
Nuts & Seeds
As part of the Mediterrenean diet and the MIND diet, nuts and seeds are mood-boosting foods that support brain health. Both diets recommend whole foods and limit processed foods. One study found that moderate nut intake reduced risk of depression by 23%. Some nuts, like Brazil nuts, almonds, and pine nuts, provide important minerals the brain needs for optimal function.
While consuming mood-boosting foods is optimal, mood-boosting supplements can fill in the gap when needed. Supplements such as B Vitamins, Vitamin D, Iron, Probiotics, and others support good brain function and healthy moods. For a more detailed list, check out these 12 dopamine supplements that support a better mood.