The phrase ‘you are what you eat’ suggests that it is a must to eat a wide variety of good quality food in order to maintain good health, fitness and nutrition. However, we can now go one step further and say, “You feel what you eat,” as extensive research shows that the type of foods you eat indeed impact your mood and the way you feel. Therefore, the inclusion of certain types of food items and the best supplements in your diet can boost your mood and improve your mental health with a pinch of positivity.
Dark Chocolate
Dark chocolate is more than just a tasty treat — it’s a mood booster. It contains compounds like flavonoids and antioxidants that help increase serotonin and endorphin levels in the brain. A small piece of dark chocolate (70% cocoa or higher) can make a big difference in how you feel. It also helps reduce stress by lowering cortisol levels, which is great for those days when you need to unwind.
Bananas
Bananas are often referred to as nature’s antidepressant. They contain high levels of vitamin B6, which helps in the production of serotonin. This makes bananas a great snack to combat feelings of anxiety or irritability. Plus, their natural sugars provide a quick energy boost without the crash that comes from processed sugars. Bananas also contain magnesium, which helps relax the muscles and calm the nervous system.
Leafy Greens (Spinach, Kale, Swiss Chard)
Leafy greens are packed with folate, a nutrient that plays a key role in brain health and mood regulation. Folate helps the body produce serotonin and dopamine, both of which contribute to a positive outlook on life. A deficiency in folate has been linked to depression, so adding more spinach, kale, or Swiss chard to your meals can help keep your mood stable and upbeat. These greens also contain antioxidants that reduce inflammation in the brain, contributing to better mental health.
Nuts and Seeds
Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are rich in magnesium and omega-3 fatty acids. These nutrients help regulate the production of serotonin, dopamine, and other neurotransmitters that impact mood. Walnuts, in particular, are high in omega-3s, making them an excellent snack for promoting brain health. The magnesium found in these foods also helps reduce feelings of anxiety and promotes relaxation.
Berries (Blueberries, Strawberries, Raspberries)
Berries are loaded with antioxidants, particularly anthocyanins, which have been shown to reduce inflammation and support brain health. Regular consumption of berries may improve cognitive function and boost your mood. Blueberries, for example, have been linked to lower levels of anxiety and depression. These colourful fruits are also rich in vitamin C, which helps combat stress and boosts the immune system, making them an excellent addition to your diet.
Supplements to Support a Positive Mood
In addition to food, certain supplements can help promote mental well-being. While food should always be the first line of defence, supplements can fill in any nutritional gaps and provide additional support. Here are some of the best supplements known for their mood-boosting properties:
Vitamin D
Vitamin D deficiency is linked to depression and low mood. If you’re not getting enough sunlight, taking a vitamin D supplement can help improve your mood and overall well-being. A simple blood test can determine if you're deficient in vitamin D, and supplementation can provide a quick and effective remedy.
Magnesium
Magnesium is known for its calming effects on the nervous system. It helps regulate serotonin levels and promotes relaxation. Many people are magnesium deficient, which can contribute to symptoms of anxiety and depression. Taking a magnesium supplement or consuming magnesium-rich foods (like leafy greens and nuts) can improve your mood and sleep quality.
Probiotics
Gut health plays a significant role in mood regulation. A healthy gut microbiome can enhance serotonin production and help reduce stress. Probiotics, which promote the growth of beneficial gut bacteria, can support both physical and mental health. Studies suggest that taking a probiotic supplement can help alleviate symptoms of anxiety and depression.
Ashwagandha
Ashwagandha is an adaptogenic herb known for its ability to reduce stress and anxiety. It works by balancing cortisol levels, helping your body adapt to stress. Regular use of ashwagandha supplements may help improve mood and promote a sense of calm.
The Power of Food and Supplements
Incorporating mood-boosting foods and supplements into your daily routine can profoundly affect your emotional well-being. By focusing on a diet rich in omega-3s, better vitamins, and antioxidants and supporting your body with the right supplements, you can maintain a positive, light mood. Remember, a healthy gut, brain, and body are all interconnected, and taking care of one will naturally benefit the others.
In addition to these foods and vitamin supplements, staying hydrated, getting regular exercise, and practising mindfulness can further elevate your mood and overall mental health. Small changes in your diet and lifestyle can help you feel better, reduce stress, and embrace a more positive outlook on life. With Welldaily, you can shop supplements to lighten up your mood, but remember to always consult your doctor regarding the doses and amounts before intaking them.
So, the next time you need a mood lift, try reaching for a handful of berries, a piece of dark chocolate, or a small bowl of nuts. Your brain and your spirit will thank you.
