Food For Mood

We all know that exercise and healthy eating is good for your body.  However, did you know that what we eat affects how we feel? 

Researchers like Fernando Gomez-Pinilla, PhD (professor of neurosurgery and physiological science at the UCLA School of Medicine) have found convincing evidence that certain foods and nutrients may actually help pull us out of the doldrums. ClevelandClinicWellness

Examples of a good mood include positive feelings such as:  Amused, Blissful, Calm, Cheerful, Content, Dreamy, Ecstatic, Energetic, Excited, Flirty, Giddy, Good, Happy, Joyful, Loving, Mellow, Optimistic, Peaceful, and Silly. YourDictionary

Foods For Mood

• Serotonin - Serotonin is a chemical messenger that is believed to act as a mood stabilizer.  Studies show that serotonin levels can have an effect on mood and behavior, and the chemical is commonly linked to feeling good and living longer.  Eggs, cheese, tofu, pineapple, nuts and seeds, turkey and salmon can help increase your serotonin levels.  HealthLine

• Breakfast - Studies have shown that eating breakfast leads to improved mood, better memory, more energy throughout the day, and feelings of calmness. WebMd   If you skip your breakfast, there’s nothing you can do to boost your mental state and mood later in the day.  No food will make up for that mistake.  Your energy reserves are at their lowest when you wake up; unless you refuel, your blood sugar levels will drop, causing fatigue and irritability.  Good breakfast choices include: whole-grain cereal with low-fat milk and berries, whole-wheat toast with peanut butter and apple slices, and yogurt with fresh fruit and whole-grain granola. ClevelandClinicWellness

• Fish - Fish doesn’t just improve mood, it helps your entire mind work better.  The omega-3 fatty acids found in fish are essential building blocks of the brain and nervous system.  They help cells communicate.  If you don’t like the taste of fish, studies have shown that supplements can work just as well. ClevelandClinicWellness

• Fruits and Vegetables - Happiness and mental health are highest among people who eat seven portions of fruit and vegetables a day, according to research.  Scientists from the University of Warwick studied the eating habits of 80,000 people in Britain. They found mental well being appeared to rise with the number of daily portions of fruit and vegetables people consumed. The researchers reported that life satisfaction and happiness peaked at 7 to 8 servings. BrainMDHealth

• Complex Carbs - When you’re under the gun and need a quick lift, try snacking on complex carbs, advises nutrition expert Elizabeth Somer, MA, RD, author of Food & Mood.  Carbohydrates supply the brain with quick energy, and research shows they may boost  mood and performance when you’re under stress.  Complex carbs include whole wheat bread, bananas, brown rice, white potatoes and chickpeas.  Women'sHealthMag  To maintain a balanced mood, avoid refined carbohydrates and sugar, which can cause your blood sugar levels to spike and drop, leaving you irritable and lethargic.  ClevelandClinicWellness

• Selenium  - Selenium can decrease anxiety and improve mood.  A study which was conducted in 1991, showed that the subjects consuming the highest amounts of selenium had the highest elevation of mood and the lowest anxiety. The best source of selenium is brazil nuts. One brazil nut contains over 100% of your daily requirement of selenium!  Other foods with high levels of selenium include: tuna, cod, turkey, chicken, beef, sunflower seeds, eggs and cottage cheese. MentalHealthFood

• Probiotics - There is a lot attention these days about probiotics, fermented foods like yogurt, kimchi and sauerkraut that help keep your gut bacteria in check.  Recent studies in both animals and humans suggest links between balanced gut bacteria and better mood, less stress and anxiety, and lower risk of depression. EatingWell

• Avoid Eating Processed Foods - Processed foods high in saturated fats and sugar completely disrupt our mental and emotional functions, leaving you feeling depressed, exhausted, anxious, tired, unmotivated and uninspired. MedicalNews, EatThis