Many different things can have an impact on how we feel, including the foods we eat. It can be difficult to get on with our day sometimes when we are feeling down, however eating certain foods can actually help to ease symptoms and help you to embrace the day ahead. Here are a few things to have in your home that can help to boost your mood and change your day!
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Fatty fish can help to improve your mood thanks to the high levels of omega-3 that it contains. It can help to stabilise people’s mood and help with overall brain health. The body can’t obtain omega-3 itself, so consuming it through a diet is essential. Salmon, trout, sardines, tuna and anchovies all contain good amounts of omega-3.
For people who don’t eat meat, it is difficult to consume the amount of omega-3 the body needs. You can consume it through flaxseeds, rapeseeds, tofu and walnuts, however it is still hard. So, for many people taking omega-3 supplements are a fantastic alternative to make sure your body has the omega-3 it needs. Incorporating taking a tablet into your routine is really simple and could help to improve your mood.
Fatty fish also contains plenty of vitamin D, which is also known to play an important role in mood regulation. Again, it can be difficult for vegetarians or vegans to access this, so a vitamin D3 supplement may be required. Vitamin D3 is the body’s preferred form of vitamin D, so opt for this.
If you aren’t keen on fish, one way to access more omega-3 is by adding anchovies to your pasta sauces. Chop the anchovies really small and cook in a pan with garlic and onion, before adding the rest of your ingredients. The anchovies will melt away and won’t taste like fish at all, instead will just leave a lovely salty and savoury flavour. This is a really simple way to give you and your family a boost of omega-3.
Certain ingredients in berries can help to reduce inflammation as they contain antioxidants, which can help to induce a more positive mood. Berries are so simple to incorporate into your diet, so it might be a simple way to help make you happier. They also have plenty of vitamins and minerals to give you a good energy boost.
Add a few berries to your cereal, take a pot to work with you for a snack or have them as dessert in the evening. One way to take berries to another level is by adding balsamic vinegar. This sounds very strange, however it brings out a really wonderful flavour in the berries that makes them much more exciting.
Rather than buying fresh berries, you can purchase frozen mixed berries or individual raspberries, blueberries and strawberries. This will be far more cost effective, it will make sure nothing goes to waste if you don’t get round to eating it and they taste amazing in smoothies. This will make sure you have the berries on hand if you need a boost in mood!
Another food that has the potential to boost your mood is dark chocolate. The ingredients in dark chocolate encourage the production of serotonin, a chemical in the brain that makes us feel good. Make sure you don’t eat dark chocolate in excess as it can be high in calories and sugar, so aim to eat around 50g a day. This will ensure that the body produces serotonin to make you feel good without causing any health problems!
I’m sure you already know that there are many delicious ways to eat dark chocolate, although a personal favourite is melted dark chocolate with berries. Dip strawberries or raspberries into melted dark chocolate and leave them to set in the fridge. As mentioned previously, berries are another food that can help to boost your mood, so this is a combination that will make you feel amazing and it just happens that it is one of the best flavour combinations out there too.
Eating nuts everyday can help to improve your mental and physical health. Walnuts, almonds and pecans particularly contain a lot of calcium, which can help with hormonal imbalances to alleviate symptoms of poor moods. They are also rich in healthy fats, which are much better for the mind and body than saturated fats. Eating one portion of nuts a day will help you to consume enough of the healthy vitamins and calcium without overdoing it! They make a quick and simple snack, so it is always worth having some nuts in the house or at your desk at work.
Eating leafy greens like spinach, kale and chard can have a positive impact on your mood. These foods contain high levels of magnesium, and like dark chocolate, they can encourage the production of serotonin to boost your mood. Additionally, leafy greens contain a wide range of other vitamins and minerals that contribute to good health overall.
Although leafy greens might sound boring, there are so many ways that you can incorporate them into your diet in an exciting way. You’d be surprised at the delicious recipes that incorporate leafy greens to elevate them to a new level!
One amazing recipe is chilli and garlic greens. Take kale, chard and tenderstem broccoli and boil for around 2 minutes. Then, heat oil in a plan and brown garlic, before adding the greens and fresh chilli. Season with salt and pepper to taste and also a dash of sesame oil. Finish with a squeeze of fresh lemon juice and enjoy! This is such a delicious recipe that will make eating greens exciting.
Along with a wide range of other benefits, drinking green tea can make people feel calmer and improve various elements of brain function, including mood. Starting your day with a cup of green tea could be exactly what you need to give you the kickstart you need.
There are so many different variations of green tea to try, to make sure that you find something you love! Plain green tea isn’t for everyone, so berry, mango or mint may be more to your taste. If you really like the taste of green tea, give matcha a go. It is a strong green tea powder that contains L-theanine, an amino acid that promotes feelings of relaxation and happiness.
Matcha is a wonderful ingredient in baking, as the flavour is slightly toned down when mixed with other ingredients. So, if you enjoy baking, try some matcha green tea cookies or a matcha and raspberry loaf! This is a great way to do something you enjoy whilst also consuming some healthy ingredients that are great for you.
So, there you have it! A range of different foods that can boost your mood and best of all, they are easy to incorporate into your diet. From simple snacks to ingredients in your evening meal, try to eat a few of these things a day and see if you notice a change in how you feel. The best thing you can do is aim to eat a balanced diet to consume plenty of different vitamins and minerals to keep your body and mind as healthy as possible.