If you’re feeling down, what you eat can help lift your spirits. Of course, no food will cure depression, but when you pack your diet with fruits, vegetables, whole grains, and lean protein can help to energize you and get you feeling your best. So which are the best options? We’ve got a list of superfoods to boost your mood.
- Green Tea: Besides being a mood booster, green tea has antioxidant compounds that can reduce the risk of chronic diseases.
- Red Bell Pepper: These have more vitamin C than an orange, are low-calorie, and have many mood-improving vitamins and nutrients.
- Walnuts: These are a tasty, crunchy snack, and they’re also packed with omega-4 fatty acids that benefit the brain and heart.
- Kefir: This probiotic replenishes the good bacteria in your gut to support digestion and improve immunity.
- Okra: Low in calories and high in fiber, okra also contains polyphenols, micronutrients that are heart-healthy and help your body fight inflammation.
- Flaxseed: A good source of plant-based protein, flaxseed is also full of omega-3 fatty acids, fiber, and lignans, which all improve heart health.
- Cereal: 100 percent whole-grain cereal, whether oats, wheat, corn, or rice, provides filling protein and fiber.
- Edamame: Soybeans are a plant-based protein source full of vitamins, minerals, and fiber.
- Bananas: Vitamin B6 helps prevent cognitive decline and can reduce mood-related PMS symptoms. In addition to B6 and potassium, one banana has about 12 percent of your daily RDA for fiber.
- Chocolate: Dark chocolate is packed with antioxidants, and it may increase serotonin levels and protect against cognitive decline.
- Nut Butter: Peanut and almond butter have energy-boosting protein and healthy fats.
- Almonds: More portable than nut butter, a handful of nuts has the same nutrients.
- Avocado: This fruit has healthy unsaturated fats, fiber, and phytochemicals, to fight disease and provide satiety.
- Salmon: It has beneficial effects on your heart, metabolism, and DHA, which helps maintain the central nervous system.
- Cottage Cheese: The protein and tryptophan in cottage cheese are linked with improved mood and cognition.
- Roasted Chickpeas: When you season and roast them, chickpeas satisfy crunchy, savory cravings and provide protein, folate, manganese, and iron.
- Spinach: Spinach’s nitrate content can reduce cholesterol and the risk of heart disease while improving athletic performance.
- Sweet Potato Fries: Fries with vitamin B6 are a winner and can boost cognitive development.
- Raspberries: A cup of raspberries has 8 grams of fiber and only 5 grams of sugar.
- Pistachios: The pistachios’ protein, magnesium, and vitamin B6 can help you sleep and feel rested in the morning.
- Oatmeal: The ultimate heart-healthy cereal, oatmeal has soluble fiber to help you feel fuller, and B vitamins help your body pull energy from all the food you eat.
- Matcha: With as much caffeine as coffee, this concentrated powder can slow cognitive decline, boost memory, and improve energy.
- Coffee: Women who are regular coffee drinkers are at a lower risk for depression.
- Asparagus: Asparagus contains prebiotics for your gut and asparagine, an amino acid with diuretic effects.
- Wine: Moderate alcohol intake has been linked with a better mood and longer lifespan, and the antioxidants in red wine benefit the heart and brain.
- Salsa: Low in calories and full of flavor, salsa contains veggies and herbs full of nutrients.
- Figs: Because they have potassium, magnesium, calcium, and iron, figs help with blood flow and muscle contraction, so they can help you sleep.
- Eggs: Full of protein, eggs also provide choline for memory, mood, muscle control, and B12 to help with neurological function.
- Watermelon: Because it provides hydration, watermelon can help you power through an energy slump.
- Oranges: Oranges can also help you rehydrate effectively because it’s full of juice and electrolytes.
- Pulses: The edible seeds of legumes, known as pulses, provide plant-based protein.
At the Wellbridge Family of Athletic Clubs, we’re committed to helping you live your best life. At our clubs, you’ll be greeted by our friendly team before you’re challenged and motivated by top-notch instructors in our fitness classes. You’ll make new friends because you belong here. So join today or contact us to learn more.