Believe me or not! but there are certain foods that are good in lifting your mood and making you happier, especially when you are feeling little depressed or sad.
A scientific research has shown that having these foods will definitely boost your mood, ease your anxiety and depression and make you happy.
Ofcourse there are some other activities also which can help you in boosting your mood like meditation, yoga, playing with the kids, laughing, having adequate sleep, listening music, being around happy people, playing your favourite game or sport and also by eating!
Yes you heard it correct, by eating also you can boost your mood. Several studies on foods have found that these foods have some compounds that help in calming your mind and is good for your emotional wellbeing.
That does not mean you can start binge eating on anything you like when you feel low or sad. You can have these foods in the given list below guilt free but in limited portion for boosting your mood to combat depression and anxiety which inturn increases your overall happiness level.
1. Walnuts:
Walnuts have many health benefits like it help in reducing bad cholestrol from our body, in improving metabolism, in control of diabetes and it also help in fighting against cancer.
It is also considered as a brain food since the inner strutcture of the walnut looks like a brain. This belief in one way is true because a recent study has shown that having walnuts increases your brain function.
They contain omega 3 fatty acid along with selenium and iodine which help in optimum functioning of brain and help in boosting your mood and fighting stress. It also helps people who are battling with stress or depression.
2.Green tea:
Starting your day with a cup of green tea is perfect for boosting your mood and energy levels.
Green tea has polyphenols and phytochemicals which gives it a bitter taste and are powerful anti-oxidents which help in fighting cancer and heart attacks.
A recent study has shown that these compounds also help in boosting positive mood states and also protect from other brain disorders.
So just have a cup of green tea guilt-free whenever you feel stressed or low as it also help in weightloss too by increasing your body metabolism.
3.Coffee:
Yes, a morning cup of coffee can make you a happier person. A recent study has found that drinking coffee lowers the rate of depression or anxiety.
It is super concentrated with antioxidents especially flavonoids which have many healh benefits lilke anti-inflammatory, anti-allergic, anti-tumour, etc.
Coffee enhances the flow of blood in the brain and refreshes the mind. It enhances alertness and motivation. It facilitates thought formation concentration, and decreases mental fatigue.
Coffee which is a caffeine content beverage with its rich aroma increases your general happiness and positive moods.
Hence drinking a cup of coffee in the morning is a good option to start your day. Avoid coffee in the late evenings as it hinders you from having sound sleep in the night.
4. Dark chocolate:
For all the chocolate lovers, who indulge in chocolate and then feel guilty, here is a good news for you all. Eating dark chocolate especially with 80% cocoa or more is good for your brain.
It increases your memory especially helpful for senior adults, help in reducing blood pressure, and also help in boosting your mood.
Cocoa contains the substance phenethylamine, which is a neurotransmitter found in the brain that acts as a mood elevator and natural anti-depressant.
Cocoa may boost serotonin, which is the neurotransmitter that anti-depressants target in order to boost overall happiness levels.
So you can have dark chocolates guilt-free but not the sweet milk chocolate as they don't have these benefits.
5.Eggs:
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Egg yolks contain choline which help in maintaing memory and communication of brain cells.
They are rich in omega-3 fatty acids, vitamin B12 and Vitamin D which are execellent for good brain health.Eggs also have protein and calcium for healthy muscles and bones.
Vitamin B12 in eggs help in boosting your mood and makes you stress-free. They also contain vitamin B6 and folate that help in mental and emotional well-being.
6. Salmon:
Salmon is a rich source of protein and two types of Omega-3 fatty acid called DHA and EPA which help in brain, nerve and eye development.
Our body cannot make omega-3 fatty acids, so the best way to get them is through food. Omega-3 rich fatty acids are helpful in increasing the efficiency of various brain functions including improved memory.
Also the vitamin A, vitamin D and selenium in salmon protect the nervous system from age-related damage and can even act as an anti-depressant.
7. Flaxseeds:
Flaxseeds contains omega-3 fatty acids which help to alleviate depression and anxiety and improves your mood.
It is also rich in proteins and fibre, which is good for digestion. It also help in lowering cholesterol and making your heart healthy.
Flaxseeds are the most powerful food from plants with many health benefits like it reduces risk of heart deseases, cancer, strokes and diabetes. It is also a good source of vitamins and minerals which are also good for your skin and hair.
8. Kale:
Kale is one of the healthiest and nutritious plant food. It belongs to the cabbage family. It is loaded with vitamins, minerals, anti-oxidents and omega-3 fatty acids.
Eating kale increases the overall nutrient content of your diet. It is also good for your heart and brain too.The plant based omega-3 ALA in kale help in lowering the risk of depression and diabetes.
Kale is rich in fibre, so it is naturally filling and promotes good gut health. It is also a low carb food, so it controls blood sugar too.
Kale is rich in iron, folate and vitamin B6 which are needed to make brain molecules like serotonin and dopamine, so you can also call it a brain food for maintaining good mental health.
9. Banana:
Banana is rich in nutrients, low in calorie, has no cholesterol , high in fibre and is a smart choice for those trying to loose weight. It is good for your brain too.
It has magnesium and vitamin B6 which help in improving cognitive function of the brain. Banana also has tryptophan and tyrosine, amino acids that your body uses to make neurotransmitters serotonin and dopamine, which help regulate your mood.
According to a research, getting an adequate amount of these amino acids may help you stay calm and focussed, which inturn decreases the feelings of anxiety and stress.
10. Pomegranate:
Pomegranate fruit is full of antioxidents which help in overall health wellness.
Several studies have shown that having pomegranate juice or eating it as a fruit also boost your brain health.
It is loaded with antioxidents and phytochemicals that boost the serotonin levels in the brain, healthy level of serotonin help in improving your mood.
11. Yogurt:
Yogurt is rich in protein, calcium, vitamin B2 and vitamin B12 and magnesium. It is good for your overall health.
It also has probiotics, the good bacteria that is not only good for your digestive health, but can also help in boosting your mood.
Researchers have found that probiotics may be an effective way to fight depression and anxiety too. So for having healthy body and healthy brain, including yogurt in your daily diet is a healthy idea.
12. Chia seeds:
Chia seeds are rich in carbohydrates, calcium, anti-oxidents, fibre and omega-3 fatty acids which are good for your brain cells.
They are considered as super foods for good health and help in weigtht loss too.
Chia seeds are a good source of omega-3 fatty acids which help in fighting depression and boosting moods.
Since chia seeds don't have their own taste, you can add a spoon of chia seeds to your smoothie, juices, oatmeal, yogurt etc.
To be on safer side, always soak chia seeds in water before you eat them as they absorb lot of water and develop a gelatinous coating which help them to move swiftly through the digestive track.
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