We’ve all been there – it reaches 3pm and we start to feel really low and grumpy if we don’t get our sugar fix. However, nutritionists would argue that it’s not the sugar we need to load up on, but rather brown rice and mung beans a few hours before to stave off the low mood. If you maintain a good blood sugar level throughout the afternoon, you won’t get that predictable slump when you reach the mid-afternoon snack stage.
Researchers have found certain foods have the ability to alter our moods, stave off depression and improve our wellbeing, making us happier overall. Many people are depressed or anxious for seemingly no reason, but the answer could actually lie in their kitchen. It seems that we really are what we eat, especially when it comes to our mood. When used in conjunction with moderate exercise and a healthy diet overall, some foods can boost the levels of serotonin in the brain which helps us achieve a balanced mind and body. But even better than that is that some of these foods aren’t as boring as you may think – you can find some really delectable ingredients that will actually make you happier!
Fruit is first on the list and it comes as no surprise that this group of ingredients is good for our mood, being loaded with vitamins and minerals that our bodies just lap up. Studies have shown that eating between four and 11 bananas each week can improve our happiness, as they are rich in potassium and amino acids which trigger the body to make tryptophan. This is a feel good hormone that stimulates serotonin, for a balanced mood. Other fruits which are high in B vitamins and folate are blueberries, avocados and pineapples. Any foods that are high in B vitamins and folate are great for your mood, as they stimulate amino acids that create serotonin. Oily fish are also superfoods that are loaded with omega-3 fatty acids which lower the level of inflammation and help to rebuild the brain to create serotonin.
Omega-3s are wonderful for developing good brain health and the more you eat, the less depressed you’ll become. As well as oily fish, such as salmon and tuna, you should add prawns and lobster to your diet, as these contain B vitamins, magnesium and zinc. Add to such meals a dose of legumes, which everybody should add to their diet. Loaded with protein, fibre and devoid of fat, they are great for cleaning up your intestines and providing your body with nutrients. Legumes such as kidney beans, bertolli beans and chickpeas are the best choice, as these help to balance your blood sugar levels which is vital for maintaining an even temper.
Basmati rice is a surprising addition, but did you know that the low glycaemic index of this starch doesn’t lead the blood sugar levels in your body to fluctuate, so you maintain an even sugar level. We all know that nuts are great as a snack food for providing the body with essential oils and fibre, but they also balance your mood – in particular, brazil nuts can provide selenium. Selenium is a micronutrient which combats thyroid dysfunction, a condition that promotes depression, fatigue and moodiness.
Just three nuts a day can provide your daily dose of selenium. Dairy foods are an excellent source of vitamin D, B vitamins, zinc and magnesium, all of which encourage serotonin production, and cottage cheese is also high in amino acids to generate tryptophan. Lastly, chocolate is actually a health food! One small piece of dark chocolate a day can alleviate some symptoms of chocolate. However, gorging on chocolate as a comfort food will not work in this way – it needs to be high in cocoa and limited to one small square.
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