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Depression Nutrition: Food that Improves Mood and Mental Health

Have you ever felt depressed?

If you have, you know that fast- and greasy food is the perfect cocktail for tricking our brain into alleviating depression.

Feeling down can make us develop unhealthy habits. At that moment, however, we feel great about it.

However, research has shown that there is a strong correlation between nutrition and mental health.

So.

Believe it or not, healthy foods can also lift your mood. You don’t have to order Burger King to become happier. You just have to convince yourself to make a change. As long as you’re able to do that mentally, your physical needs can adapt.

Here is a list of foods that improve your mood and mental health. If you’ve got more to share, let us know!


  1. Dark chocolate

When depressed, we feel like eating sweets. This is our brain telling us we need to boost our bodily energies. Well, we can trick our brains mindfully. Since it’s asking for sugar, we’ll give it sugar – but the right kind. Dark chocolate proves to be healthy for your mind and body. It contains enough “improved mood” compounds to trigger a psychological response, which benefits us greatly. It also gives us the hedonic feeling of consuming chocolate. All in all, dark chocolate is always a yes.


  1. Fermented foods

It’s been shown that fermented foods such as sauerkraut, kefir, yogurt, kombucha, etc. can improve our mood and gut health. When consuming such foods, probiotics are created – these, in turn, support healthy bacteria growth in your stomach and can increase serotonin levels. 90% of serotonin is produced in your gut, so a healthy gut can easily turn into a happy mood.

Special note: my term paper help specialist taught me that not all fermented foods are beneficial for your health. Some, such as bread or wine, even beer, can be less efficient. So, choose your foods wisely.


  1. Bananas

Did you know that bananas can get you out of depression? If not, here’s the trick. These fruits contain vitamin B6 and help synthesize neurotransmitters like dopamine and serotonin much faster. More than that, bananas are high in sugar but not as damaging as chocolate, which is great news. If you pair it with fibrous food, sugar will more easily be released into the bloodstream, keeping your mood level stable.


  1. Oats – lots of oats!

How funny is it that oats can make you happy? They can literally keep your spirits up the whole day if consumed correctly. Have oats in the morning to stay healthy throughout the day. You can pick from all the many types available such as oatmeal, granola, or muesli. Oats are also a great source of fiber and help you digest carbs more easily. This is how your energy stays up and pumping during the day!

Oats can stabilize your mood because of their consistency (they’re high in iron and fiber). This can help you feel happier and more excited to be living!


  1. Berries

Berries are another great source of energy for your body! They feed our bodies enough antioxidants and phenolic compounds to combat stress. Berries basically act as a shield against oxidative stress. More than that, their color *purple-blue* comes from a pigment that’s also beneficial for your mental health. Choosing to consume berries can lower the risk of depression by 39 %.


  1. Nuts, seeds, all that healthy stuff

I hope you’re not already tired of hearing about healthy foods, because there are more. Nuts and seeds and high in healthy fats, fiber, and plant-based proteins and medical college paper reviews can confirm it. They also contain amino acids responsible for the production of serotonin, which can easily produce a mood-boosting response. Some of the nuts and seeds you’ll want to check out are almonds, peanuts, walnuts, cashews, sunflower seeds, pumpkin seeds, etc. Nuts can also support healthy brain function and limit the active intake of damaging substances for your body.

Nuts are high in tryptophan, selenium, and zinc, and thus lower the risk for depression. Such minerals are beneficial for your mind, body, and spirit.


  1. Coffee

Coffee makes you happy no matter what. The caffeine found in coffee prevents adenosine from attaching to the brain receptors responsible for producing tiredness. In fact, caffeine will easily increase focus and alertness.

The coolest thing about coffee is that it also increases the release of norepinephrine and dopamine, two neurotransmitters responsible for mood-boosting. Another compound found in caffeine is chlorogenic acid, which can also act as a mood booster.


  1. Beans, lentils, chickpeas

Beans, lentils, and chickpeas are high in fiber and protein, which means, they’re super healthy and beneficial for your mood. They’re also high in vitamin B, which increases your body’s levels of dopamine, norepinephrine, serotonin, and GABA, which are all responsible for producing a better mood. These foods are also high in selenium, magnesium, iron, and zinc, which can act as great mood elevators as well.

Conclusion

When you’re feeling glue, ask yourself to breathe and take a moment. Think about entering the loop. If you feel blue and consume depression-triggering foods such as fast-food, you’ll become more depressed. If, in contrast, you are choosing to eat healthy foods that boost your mood, your body will feel happier about it. In the end, it’s all about what your mind chooses to believe, and how your body chooses to act. Ensure that you’re making the right choices for your health, always.

 

For similar content, check out our previous post regarding the benefits of Veganism on mental health.

Author Bio:

Jennifer Sanders has been working as an editor and a copywriter at professional writing services in London for 3 years. She is also an assignment help specialist and journalist. When providing an assignment writing service, Jennifer chooses topics such as inspiration, productivity, education, and technologies.