A Positive View: 10 Superfoods for a Better Mood

vegie superfoods infographic

Certain foods don’t just make people healthy, and they can also make better moods. To be in a better state of mind, you should eat foods that are rich in phytochemicals and other essential nutrients. They help you deal with the different trials of daily anxiety. Many superfoods can quickly boost your mood in a natural way. Since they act naturally, there are no risks of adverse effects that can put your health to danger. Also, natural superfoods are also cheaper compared to prescription and over the counter medications.

Mood is different from emotions, affections, or feelings in that they are not too intense or specific. The mood is also not likely to be triggered by a certain event or situation. It is usually classified only as positive or negative, and common people often speak of being only in a good or bad mood.

Many factors affect mood changes, such as lack of sleep. Sleep has a complex relationship with one’s mood. More often, a person is irritable, stressed, and less energized the entire day. Research showed that even a few hours short of sleep can greatly affect one’s mood. Furthermore, people who slept only for 4 and a half hours were reported to have more feelings of stress, sadness, and anger, as well as mental exhaustion. However, when they went back to their normal sleeping habits, they showed significant improvements in their mood. Evening people, compared to morning ones, have shown the less decreased level of energy and positivity, and they also had higher tension levels.

In rare cases, however, deprivation of sleep can lead to an increase of energy and better mood. This rare effect is evident in people who are “night owls” and those who suffer from depression. Surprisingly, this method is being used as a treatment for people with major depression disorder.

Superfood is the term used to identify specific foods with great health benefits. Such benefits include regulation of blood pressure, lowering blood sugar and maintaining the smooth flow of blood through the veins. Besides these health benefits, some superfoods are also known to improve a person’s mood. The thought may be old, but the scientific evidence are new.

The following are ten superfoods that can quickly boost your mood:

Walnuts. These are known to improve the health of cells, and they are known to be the richest nuts when it comes to essential fats. Besides making your mood better, walnuts can also lower levels of blood cholesterol and strengthen the composition of the cell walls, as well as this treat depression and improve blood circulation. This results in a better and more positive well-being. Research also showed that men who eat walnuts have better sperm count and health.

Poultry. Poultry such as turkey and chicken contain high amounts of tryptophan that increases the levels of serotonin. Also, turkey and chicken are rich in tyrosine. Tyrosine is a type of amino acid that aids the body in coping with stress more effectively. The same amino acid is a building block for dopamine and norepinephrine. These are two important neurotransmitters that affect a person’s mood.  An increase in tyrosine intake will greatly improve mood and fight against depression for a long time.

Dark and leafy green veggies. Eating a lot of dark and leafy green vegetables can treat anxiety and depression because of their high amounts of acid that improves low mood while reducing fatigue.

Salmon. If you are not a fan of veggies, a good source of omega-3 would be salmon. If this fish isn’t one of your favorites, you can also try herring and tuna to gain your daily fatty acid requirements. A lot of research have already proved that low amounts of Omega 3 and 6 in the body increase the possibility of depression and anxiety compared to those with normal levels of such fatty acids. Salmon is one of the fishes richest in Omega 3 which improves mood and also keeps the brain healthy for many years.

Cherries. Whether you like your cherry in a pie, ice cream, or just by itself, it will keep you in a good mood. Besides its rich content of antioxidants, cherries also have serotonin and melatonin that takes away stress and let you sleep soundly. If you sleep peacefully I the night, chances are you are to wake up in the morning with a great mood and prepared for the entire day.

Avocado. Avocados are one of the most abundant sources of healthful fats. These fats are also known to increase the levels of dopamine and endorphins. You can consume an avocado on its own or in the form of salad or shake. This is one of the most reliable superfoods to improve your mood even in the saddest of times.

Green tea. Green tea is already being consumed since ancient times because of its countless benefits to the body. As one of the most popular superfoods, green tea is also rich in antioxidants as berries. Besides antioxidants, the tea is also rich in amino acids and L-theanine, which are known to combat anxiety and stress as it improves your mood. If you drink green tea regularly, in can give you a better feeling of well-being. Besides improving your mood, the L-theanine in green tea can also improve focus, mental alertness, and memory. A cup of green tea a day is recommended for a longer, healthier, and happier life.

Green tea is one of those superfoods that won’t give you negative effects. But the benefits are countless. If you chose a cup of latte in the morning instead of green tea, you are missing a lot of health benefits. Consumption of at least 5 cups of green tea each day reduces mental stress by about 20 percent.

Banana. Banana is not just a powerhouse of potassium. It also contains a lot of other vitamins and minerals and tryptophan that is known to raise levels of serotonin. Eating bananas will not just make you feel better, it will also help you get a good night’s sleep. In a certain study, it was found out that women currently recovering from depression were likely to regress back to their depressive state if they lack tryptophan in their body. If they consume banana regularly and properly, their depression will be treated. The same fruit is also a good source of iron, which is also an important nutrient needed by the body.

Berries. These fruits are rich in antioxidants that help and improve the brain’s cognitive function. They are very effective in combatting depression. They also give energy and also stimulates the production of “positive-feeling enzymes” inside the brain. The high amounts of antioxidants found in berries also fight oxidation made by free radicals and prevent early aging. Antioxidants also keep the smooth running of your neural pathways. If you are watching movies or just feel down, eat some berries instead of munching on popcorn. It will help you stay fit for a longer time and feel positive in the process.

Chocolate. Chocolate does wonder in improving your mood, especially dark chocolate. It can improve your body’s cognitive function and prevent dementia and Alzheimer’s disease. It can also raise your mood in just minutes after eating. The darker the chocolate you eat, the better. Also, dark chocolate slows down stress hormone production, which, in turn, decrease anxiety levels. This makes a great and positive feeling lasting for many hours. According to a lot of research, the chemical compositions found in chocolate have the same effect as those found in marijuana. So instead of using drugs, just eat a lot of chocolates. Also, since chocolate also contains caffeine, not only does it improve your mood, it also gives you a boost of energy.

All of the superfoods mentioned above are scientifically proven to improve your mood. You can stop taking your pills and other supplements if you know what to eat. Even if you are diagnosed with anxiety and depression, if you know the relationship between mood and food, it won’t be that difficult to combat those problems. Some foods not only improve the effects of anti-depressants, but they also prevent medications from relapsing.

Besides the consumption of superfoods, being positive on a lot of things, and smiling more often will improve your mood. According to a certain study, smiling can give the body effects that can be similar to the effects resulting from emotion like being happy. A Scientist and his colleagues studied the human facial expressions and how they are connected to specific muscles in the face. Each human emotion has a specific facial expression, such as smiling when happy. Facial expressions have a big effect on happiness and anger that affects one’s mood. It was concluded that such expressions of human emotions are universal and can be recognized anywhere in the world, across a wide variety of cultures.

Superfoods and being positive go hand in hand to improve your mood during the day. It is true that some problems may make it difficult for you to be positive, but if you try harder and eat the right foods, you’d be able to face those problems with a positive outlook.