Have you ever felt low just because you haven’t had the food that you want? We know this happened most of the time, but did you know why this actually happened? This is because the food you eat has a direct influence on your mood. In this blog, we’ll discuss the 5 surprising foods that can boost your mood and energy and also we’ll learn about the connection between your mood and food.

The Connection Between Food and Mood

The food we consume plays a significant role in our emotional and mental well-being. Certain foods can increase our serotonin levels, promoting feelings of happiness and satisfaction levels, promoting feelings of happiness and satisfaction, while others can trigger an inflammatory response leading to feelings of anxiety and irritability. For example, high-carbohydrate foods such as pasta or bread can temporarily boost serotonin levels, causing a sense of comfort and relaxation. On the other hand, consuming processed or refined foods high in sugar or trans fats can negatively impact our mood by causing inflammation in the body. Eating a healthy and balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains has been linked to improved mood and realized the risk of depression. 

How Food Affects Your Brain?

Food can have a significant impact on brain function and cognitive performance. Here are some ways in which food affects the brain:

1- Energy levels: The brain requires a lot of energy to function optimally, and glucose is its primary source of energy. Foods that are high in carbohydrates, such as whole grains, fruits, and vegetables, can provide a steady supply of glucose to the brain and help maintain energy levels throughout the day.

2- Mood: The levels of neurotransmitters in the brain are affected by certain foods. For example, foods rich in tryptophan, such as turkey, eggs, and cheese, can increase the production of serotonin, which can help regulate mood and reduce anxiety.

3- Memory: Eating a healthy diet that is rich in vitamins, minerals, and antioxidants can help protect the brain from oxidative stress, inflammation, and other forms of damage. Studies have shown that diets high in fruits, vegetables, nuts, and seeds can improve memory and cognitive function.

4- Focus and concentration: Certain nutrients, such as omega-3 fatty acids, choline, and vitamin B12, are essential for optimal brain function and can help improve focus and concentration. Foods that are rich in these nutrients include fatty fish, eggs, leafy greens, and nuts.

5- Sleep: What you eat can affect the quality of your sleep, which is critical for overall brain health. Avoiding caffeine and heavy meals before bedtime can help promote better sleep, while consuming foods that are rich in magnesium, such as spinach and almonds, can help relax the muscles and promote a restful night’s sleep.

Best 5 Mood Changer Foods

1- Dark Chocolate: The Ultimate Mood Booster

Who doesn’t love chocolate? But did you know that dark chocolate can actually boost your mood and make you feel happier? Yes, it’s true! Dark chocolate contains compounds like flavanols and theobromine that boost serotonin levels in your brain, which is the chemical responsible for happiness and well-being. Not only does dark chocolate improve your mood, but it also has other health benefits such as reducing inflammation, improving heart health, and boosting brain function.

2- Avocado: The Energy-Packed Superfood

Avocado, a versatile fruit that is loaded with nutrients, is the perfect addition to any diet. Not only are they packed with healthy monounsaturated fatty acids which boost energy levels and promote heart health, but they’re also loaded with fiber and potassium which help improve digestion and regulate blood pressure. Additionally, avocados contain tryptophan and vitamin B6, both of which are known to boost mood and reduce symptoms of depression. With the added benefits of being low in carbs, gluten-free and vegan-friendly avocados can be enjoyed in a variety of ways including salads, sandwiches, or even as a substitute for butter or mayonnaise. Adding this superfood to your meals will not only provide you with an instant burst of energy.

3- Blueberries: The Brain-Boosting Fruit

Blueberries are loaded with antioxidants and phytochemicals that can protect the brain against inflammation and oxidative stress, both of which contribute to cognitive decline. In fact, studies have shown that eating blueberries regularly may improve memory and concentration, as well as reduce the risk of conditions like dementia and Alzheimer’s disease. Blueberries are also low in calories and high in fiber, making them a great choice for anyone looking to maintain a healthy weight or regulate their digestion.

4- Spinach: The Nutrient-Dense Leafy Green

Did you know that spinach is not only delicious but also a nutrition powerhouse? This leafy green veggie is packed with nutrients such as vitamins A, C, and K, folate, iron, calcium, and magnesium. It also contains antioxidants that can help to protect your cells from damage caused due to environmental stressors. But the benefits of spinach don’t stop there, Spinach has been found to boost mood thanks to its high content of magnesium which is important in regulating neurotransmitters that affect our mood. 

5- Oatmeal: Classic Breakfast Staple

Oatmeal, the classic breakfast staple, is not only a delicious and quick meal but can also boost your mood. Oats contain complex carbohydrates that provide long-lasting energy, which can help stabilize blood sugar levels and prevent mood swings. Additionally, oatmeal is loaded with fiber, which promotes feelings of fullness and encourages the release of feel-good hormones in the brain. It also contains high amounts of vitamins B6 and B12—nutrients that are known to reduce stress and promote healthy brain function. Oatmeal also has tryptophan—a natural amino acid that helps produce serotonin, a neurotransmitter that regulates emotions and mood. 

Tips for a Mood-Boosting Diet

As discussed above, there are several foods that can boost your mood immediately, now we’ll discuss several ways to improve your mood with your diet. Here are some tips to consider:

1- Eat a balanced diet: Eating a balanced diet with plenty of fruits, vegetables, whole grains, lean protein, and healthy fats is essential for your overall health and well-being. A balanced diet can help improve your mood by providing your body with the nutrients it needs to function properly.

2- Include omega-3 fatty acids: Omega-3 fatty acids have been shown to have a positive effect on mood. Fatty fish (such as salmon and tuna), flaxseeds, chia seeds, and walnuts are sources of omega-3 fatty acids.

3- Eat complex carbohydrates: Complex carbohydrates such as whole-grain bread, pasta, and rice can help boost your mood by increasing the production of serotonin in your brain.

4- Stay hydrated: Drinking enough water is important for your overall health and can also help improve your mood. Dehydration can cause fatigue, irritability, and headaches. 

5- Limit caffeine and alcohol: Both caffeine and alcohol can have negative effects on your mood. Caffeine can cause anxiety and restlessness, while alcohol is a depressant and can lead to feelings of sadness and low mood.

6- Include foods rich in magnesium:  Magnesium has been shown to have a positive effect on mood. Whole grains, nuts, seeds, and leafy greens are all excellent providers of magnesium.

7- Include foods rich in B vitamins: B vitamins are important for brain function and can help improve your mood. Good sources of B vitamins include whole grains, leafy greens, legumes, and nuts.