Introduction
When you’re feeling down, it can be hard to find the motivation to get up and do something. But did you know that what you eat can have a huge impact on your mood? Eating certain foods can help to boost your mood and give you the energy you need to get through the day. In this article, we’ll discuss four mood-boosting foods that you can eat when you need a pick-me-up. From dark chocolate to salmon, these foods are sure to give you the boost you need to get through the day.
4 Mood-Boosting Foods To Eat When You Need a Pick-me-up
When you’re feeling down, it can be hard to find the motivation to get up and do something. But, eating the right foods can help give you the energy and mood boost you need to get through the day. Here are four mood-boosting foods to eat when you need a pick-me-up.
1. Dark Chocolate
Dark chocolate is a great mood-booster because it contains antioxidants and serotonin, which can help improve your mood. Plus, it’s delicious! Try having a few pieces of dark chocolate when you’re feeling down.
2. Bananas
Bananas are a great source of energy and they contain tryptophan, which helps your body produce serotonin. They’re also high in potassium, which can help reduce stress and anxiety. Try having a banana with some peanut butter for a quick and easy pick-me-up.
3. Nuts
Nuts are a great source of healthy fats and protein, which can help give you a boost of energy. They’re also high in magnesium, which can help reduce stress and anxiety. Try having a handful of nuts when you’re feeling down.
4. Oatmeal
Oatmeal is a great source of complex carbohydrates, which can help give you a boost of energy. It’s also high in fiber, which can help keep you feeling full for longer. Try having a bowl of oatmeal with some fresh fruit for a quick and easy pick-me-up.
Eating the right foods can help give you the energy and mood boost you need to get through the day. Try adding these four mood-boosting foods to your diet when you need a pick-me-up.
It’s no secret that your diet significantly impacts your health. The foods and beverages you consume daily affect your risk of developing several health conditions, including obesity, high blood pressure, heart disease, and cancer. Diet also plays a major role in fitness by fueling your workouts for optimal performance and recovery. While you’re likely well aware of the importance of diet for your physical health, you may be surprised to learn that there are mood-boosting foods you eat that are rich with vitamins and nutrients that can impact your mood and mental health, and even help you mitigate some symptoms of depression and anxiety.
It often feels like nothing can cheer you up when you’re in a bad mood. You can tell yourself to “snap out of it,” but that never does the trick. If you can relate, you’re not alone. Nearly 10% of U.S. adults experienced a mood disorder in the past year and an estimated 21% of Americans will experience a mood disorder at some point in their lives, reports the National Institute of Health (NIH). That’s why understanding nutrition’s influence on your mental well-being is essential for helping regulate your mood and keeping depression and anxiety at bay.
Fortunately, boosting your mood can be as easy as making simple tweaks to your diet. That’s why we chatted with Kimberly Gomer, MS, RD, LDN, a registered dietitian and nutritionist at Body Beautiful Miami, to get the scoop on the best mood-boosting foods to help pick you up next time you’re in a funk.
Read on to discover which foods can lift your spirits when you need it most. Also, for more information on the correlation between your eating habits and mood, be sure to check out This Eating Habit May Improve Your Mood, New Study Suggests.
B12 is a remarkable nutrient. Not only does it boost mood and combat depression, but it also increases energy, aids in red blood cell formation, supports bone health, prevents birth defects, and improves brain function. Including more B12-rich foods in your diet can help put some pep in your step.
“Mood-boosting foods that contain B12 include meat, eggs, dairy, fortified cereals, and fish,” explains Gomer. “Also, with fish you get a good dose of omega-3 fatty acids for an extra brain boost.”
Dopamine is a neurotransmitter produced in your brain that’s involved in the “reward center” of your brain and mood regulation. When your brain has adequate dopamine, you feel happy, alert, focused, and motivated. However, when dopamine is out of balance, you may experience mood swings, demotivation, and lethargy. Fortunately, by eating foods containing the amino acid L-tyrosine, your body has the building blocks necessary to synthesize dopamine. Foods containing L-tyrosine vary widely, ranging from almonds and lima beans to watermelon and coffee.
“My favorite recommendation is coffee since it causes your body to increase the level of dopamine in your brain, which can make you feel happier,” Gomer suggests.
“Oysters, mussels, and other seafood have been shown to act like natural antidepressants, along with food high in folate—the natural form of vitamin B9—including leafy greens, broccoli, cauliflower, kale, and Brussels sprouts,” says Gomer.
Scientific research backs up Gomer’s statement. For example, a 2017 meta-analysis published in the Journal of Psychiatric Research found that participants suffering from depression had lower levels of folate—the natural form of vitamin B9, which also helps form DNA and supports protein metabolism.
Vitamin D is often referred to as the “sunshine vitamin,” and for good reason. This nutrient is produced by your skin when absorbing sunlight. According to a 2021 study published in the Journal of Clinical Medicine, low vitamin D status is associated with a higher risk of depression, negative emotions, and quality of life. Also, your brain contains many vitamin D receptors, indicating it plays a critical role in cognitive function and mental health.
While not many foods contain vitamin D, you can aim to get 15 –20 minutes of sun exposure per day or take a daily supplement providing between 800 to 2,000 international units (IU). Fortified non-dairy milks and orange juice are your best bet for getting vitamin D in your diet.
“Get outside, soak up some sun, and breathe in the fresh air. Doing so increases your vitamin D levels and serotonin in your brain to boost your mood,” Gomer advises.
However, it’s important to note that you should also, talk to your doctor before taking any new supplements.