Research shows that food directly affects your mood. Food affects blood sugar levels, brain chemicals that influence mood and the whole body.
As you would expect, there are foods that put us in a better mood and those that ruin our mood. So here are the foods you should eat and avoid.
Eat the right omega 3 fatty acids
Studies show that omega 3s improve mood and help fight depression. 60 percent of the brain is fat, which means high amounts of omega 3s will lower risk of mood issues.
To boost mood, you need to get these two types of omega 3s, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). You can get them from foods like herring, sardines, and salmon.
Omega 3s from flaxseeds and walnuts or rather, alpha-linolenic acid (ALA), won’t boost your mood. Research shows that this type of omega 3s doesn’t boost mood or brain function.
Eat a mood-boosting breakfast
Did you know that breakfast can affect your mood in the entire day? For instance, eating refined carbs for breakfast cause blood sugar spike which will later drop and leave you feeling tired and cranky.
Protein is one of the best foods for breakfast. Include, eggs, yogurt, milk, or chicken in your breakfast. Add whole grains to spark the blood sugar naturally and eat fruit. Keeping your blood sugar levels balanced in the morning will help you maintain good mood throughout the day.
Get enough B vitamins
This study found that adequate intake of vitamin B6 and B12 can help relieve depression. And a deficiency of these vitamins is one of the causes of depression.
Get a blood test to know if you have enough B vitamins. Foods rich in B vitamins include meat, eggs, whole cereals and so on.
Increase intake of whole foods
Most people consume processed foods that ruin mood due to artificial sweeteners, food color, and sugar. These ingredients are known to cause inflammation and depression.
Well, studies show that eating whole foods can improve mood. Make sure you include veggies, whole grains, fatty fish, and so on, in your diet.