Five foods to to boost your
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By realbuzz.com :We all go through periods of feeling anxious, irritable or
However, there are many things you can do to help boost your
mood. The foods you eat can directly influence the way you feel, so check
out these top five foods to beat the blues.
If you’re feeling anxious, stressed or depressed, a dose of B vitamins could
help to lift your mood. B vitamins are important for normal brain function
and producing mood-boosting serotonin, with vitamins B12 and B6 being
particularly beneficial for regulating your mood.
To up your intake of B vitamins, try snacking on Marmite on wholegrain
toast. As Marmite is fortified with vitamin B12,
this is a particularly good
choice of food for vegans and vegetarians who may struggle to get their
Omega-3 fatty acids found in oily fish are well known for being good for the
heart. However, they are equally beneficial for our brain health and mood. A
study by researchers from the University of Pittsburgh School of Medicine
found that participants who had lower levels of omega-3 fatty acids in their
blood were more likely to be moderately depressed and have a negative
Furthermore, a study has found surprisingly low rates of seasonal affective
disorder in Icelanders, where the diet is high in omega-3 rich fish. To
follow in their footsteps and help ward off the blues, try eating two
portions of oily fish a week, or up to four for men.
Many people find themselves reaching for chocolate to ease a bad mood, and
this could in fact be no bad thing. Research has shown that chocolate
contains many chemicals which can help beat the blues, including relaxing
magnesium, calming anandamide and pleasure-inducing phenylethylamine.
To up the mood-boosting benefits further, try snacking on chocolate-dipped
strawberries for a healthy treat. Strawberries are not only a good source of
vitamin C, which helps in the production of endorphins, but they are high in
mood-enhancing flavonoids too.
Bananas are high in natural sugars, making them a great remedy for low
energy levels which can leave you feeling down. On top of this they are
packed with mood-lifting nutrients to help put a smile on your face.
Bananas are a great source of tryptophan, an essential amino acid which
boosts serotonin levels, helping to regulate your mood. Furthermore, they
are rich in magnesium, which can help you to relax and vitamin B6, which can
help to relieve depression.
Walnuts are the perfect good-mood food, offering the combined mood-boosting
properties of omega-3 fatty acids, vitamin B6 and tryptophan. The nuts are
also a good source of folate (vitamin B9); the deficiency of which has been
linked to depression.
As well as snacking on walnuts, another good nut to add into your diet is
the Brazil. Brazil nuts are an extremely rich source of the mineral
selenium, with research suggesting that just one Brazil nut a day can
provide you with your recommended daily intake. As low levels of selenium
can lead to depression, irritability and anxiety, snacking on Brazils could
be the perfect healthy way to boost your mood.