We all feel blue from time to time, and food can play an important role in helping us lift our mood and improve our outlook on life.
I support people every day in their health journey, part of which includes improving their moods.
Here are a few of my favorite foods that give our brain and body nourishment to combat stress and boost mood.
They improve brain health, and I encourage you to eat them, too!
Five Mood Boosting Foods
Avocado plays a role in supporting hormone production, namely estrogen and testosterone. When our hormone levels become imbalanced (either too high or too low) due to things such as stress, infections, medication, and poor diet, it can have a big impact on our mood.
Eating hormone-loving foods such as avocado helps prevent that from happening (as long as you can also keep stress at bay) and supports your body’s normal production of these hormones.
Proteins are the building blocks of our bodies. Without adequate amounts, we can end up with amino acid deficiencies, which can lower neurotransmitter levels such as serotonin and cause mood imbalances.
Today, the type of protein you consume matters more than ever.
If you’re a meat eater, choose only grass-fed, pasture-raised beef and dairy; free-range, hormone-free chicken and eggs; and wild-caught fish.
If you are a vegetarian or vegan, choose only organic beans, legumes, nuts, and seeds.
Though these cleaner proteins may cost you a few more dollars, they can go a long way in keeping harmful toxins and substances from conventional farming practices out of your body, especially your brain.
3. Dark Leafy Greens
These are rich in a wide variety of nutrients including fiber to balance blood sugar, B vitamins to boost brain function, and iron. ( iron deficiency is linked to altered emotional behavior, anxiety and the disruption of neurotransmitters.
Iron (and B vitamins) also help us produce energy, and more energy may lead us to feeling positive and bolster our ability to participate in the activities we enjoy.
So grab some spinach, kale, collards, Swiss chard, mustard greens, dandelion, or whichever dark leafy greens you enjoy.
One of my favorite mood boosting foods are eggs. They are high in protein, Vitamin D, B12 and choline that supports the nervous system.
Eggs are easy to make and transport when you’re on the go, and there are many ways you can consume them.
A great go-to for protein (including tyrosine for neurotransmitter production), magnesium, fiber and Vitamin E. As an antioxidant, Vitamin E can help combat free radical damage in the brain.
4 Tips to help you improve your mood with food.
1. Balance blood sugar levels.
Skipping meals, eating erratically or eating sugary meals and snacks can send our blood sugar crazy! This leads to an imbalance of hormones– including stress hormones – and can make us irritable, cranky or ‘hangry’
2 Eat health fats.
Fats are essential to the nervous system. Our brains are about 60% fat and good fats help support brain function and integrity, aid the production of neurotransmitters and reduce inflammation.
3. Get your B vitamins.
The spectrum of B vitamins helps soothe stress and support the nervous system. Many of the B vitamins are also co-factors in aiding brain heath and formulating neurotransmitters
4. Join 5 Day Jumpstart
Be supported in your journey.
It is not a diet; it’s a program to reset your habits, so they support the most important aspects of your life.
Tips from a Non Cook!! - me (:)
So often we don’t have time (or energy) to cook our mood boosting foods.
Here are some suggestions to help you make your mood-boosting foods a reality.
Purchase time-saving tools or equipment that will ease the burden.
I love my Air fryer!! It saves so much time and the food is delicious!
Make it simple.
You don’t need to spend hours cooking mood boosting foods to reap the benefits.
- Blend up a smoothie.
- Make some avocado toast
- Cook a veggie omelette
When you’re feeling able, cook food that you can leave in the freezer.
Soup or chili are great options, as you can make them in big batches and portion them in the freezer.