Boost that mood with food
Last week, I wrote about how the holiday season can be a stressful time of year. And that is very true. Thankfully, there are different ways through mind-body techniques, as well as foods that can help decrease that stress. However, for some it can be more than stress during the holiday season. It’s important to realize that the holidays aren’t always a happy time of year for everyone. For some people, the holiday season can mean anxiety, depression, and other mental states.
Thankfully, as we’ve discussed before that food is medicine. While I’m not advocating that you disregard any prescribed medications, or instructions from your doctor if you have a diagnosed condition; however, I am providing a list of foods that nutritionists and researchers have shown to boost one’s mood.
what is it about foods that boosts moods
Okay, so what is it about foods that can make or break your mood? Well, it all has to do with the nutrients that you provide your body by the foods you eat. A few weeks ago we discussed how macronutrients are important in fueling your body. The same is true when you break it down to the micronutrient level (which we will discuss in a few weeks). However, for today’s blog, we’re going to focus on the nutrients that helpful in boosting your brain power, as well as you gut.
What? Why is it important to have foods that make the gut happy? Because many of the neurotransmitters that are integral in your brain’s function and status begins in the gut microbiome (which we will also dive into in 2023). For today’s blog, we will focus on a just a few of the micronutrients, and those foods that can aid in providing the nourishment your gut and brain need to improve your mood.
quick fun facts about your brain
The average brain weighs about 3 pounds and is comprised of 75% water, and 60% fat. Yes, your brain is fatty. Actually, it’s the fattest organ in your body. And did you know that if you were to stretch out the blood vessels in your brain, they would go to about 100,000 miles long. That’s some intricacy right there. The brain uses 20% of your overall blood and oxygen that is in your body’s circulation. With all of its complexity, researchers have found that there are foods that are essential to your brain’s function and wellbeing.
bring on the omega-3s and healthy fats
Remember, our brains, as well as our cells need healthy fats to function. Omega-3 fatty acids help to keep our body in its “happy place”. These healthy fats assist in keeping inflammation low in the body, as well as aid in the production of neurotransmitters that are important for our mood.
Some foods that are particularly high in Omega-3 fats are:
Salmon
Avocado
Olives
Sardines
Dark Chocolate
Chia Seeds
get the protein in daily
Protein is an essential macronutrient. As it relates to one’s brain and mood, protein provides essential micronutrient vitamins that build and repair tissue. Through healthy lean protein, your body receives the amino acids needs to produce energy and keeps your blood sugar in check. And it’s important to note, that if your blood sugar isn’t constantly spiking, your body is functioning better.
You can add these healthy proteins to your diet:
Lean Grass-fed Beef
Chicken
Eggs
Salmon
Lentils
Turkey
Check with your primary care practitioner to see how much protein you should be consuming daily.
other micronutrients that are mood-enhancers
The micronutrients we’re going to finish up with today are by no means an extensive list, but it goes to show why the human body needs a variety of whole foods in the diet. We’re goin to round out our discussion today on the micronutrients: Vitamin C, Magnesium, Folate, and Iron.
We all know Vitamin C plays a huge role in the body’s immune system, and it is essential in cell functionality as well. Did you know that it is also important to make neurotransmitters for your brain too? Well, it does. And it also assists in the production of cortisol from your adrenal glands. Here are some great sources of Vitamin C:
Bell Peppers
Oranges
Lemons
Camu Camu
Kiwi
Tomatoes
Magnesium is a very important micronutrient that is essential for more than 500 chemical reactions in your body. And unfortunately more than 50% of all Americans have a magnesium deficiency. This potent micronutrient helps in relaxation. Foods that can boost your magnesium intake are:
Dark Chocolate
Avocado
Nuts
Legumes
Seeds
Bananas
Fatty Fish
Leafy Greens
Get your neurotransmitters pumping with the inclusion of folate in your diet. This micronutrient assists in the production of dopamine in your body, which helps to improve your mood. Some foods that are high in folate include:
Shellfish
Asparagus
Spinach
Brussel Sprouts
Beets
And last but certainly not least, we’re looking at iron. If your body’s iron levels are low, fatigue and depression can ensue. Iron is also an important part of your body’s immune reaction and functionality. Foods that are a good source of iron are:
Shellfish
Liver and other Organ Meat
Red Meat
Legumes
Pumpkin Seeds
Quinoa
Brocolli
Fish
your body’s fuel can equal your mood
This is by no means an exhaustive list of foods, but hopefully it will help improve your mood this season. Consuming whole foods is vitally important to your body’s overall functionality. And don’t forget to stay hydrated: after all, your brain is also made up of a lot of water. Keep it nourished.
So, if this holiday season, you feel like your mood could use a boost, why not try to incorporate a few of these mood enhancing and boosting foods. Of course, always check with your primary care practitioner if you’re on specific medications to make sure there won’t be any contraindication issues.