You need all the help you can get to cope with life’s challenges. How you ‘feel’, physically and emotionally, plays a huge part in how you approach these encounters. If your mood is low or depressed, it can be hard to find the motivation to get through the day, let alone be the best you can be.
It is natural to place the blame for how we feel on external events. However, there are things within our control that have major impacts on both our physical health and our state of mind.
Foremost among these is what we choose to eat. You need to choose healthy foods and stick to a healthy diet.
If you are not sure where to start, we’ve compiled a list of foods that can help boost your mood.
Bananas
Let’s start with bananas because they are a great source of potassium and magnesium. These are two nutrients that are super important for emotional health. Potassium aids in regulating electrolyte balance and blood pressure levels, helping reduce stress and anxiety symptoms.
Magnesium helps promote proper muscle and nerve function. Magnesium is a natural muscle relaxant, and if you are feeling stressed you are uptight, nervous and anxious. Magnesium helps to calm you. When you eat foods that are rich in potassium and magnesium, you feel calmer.
Eggs
Eggs are rich in Vitamin D and protein. Many people who suffer from anxiety or depression are typically low in Vitamin D. Protein is important in producing neurotransmitters like serotonin, which improve sleep and memory and regulate mood.
Fatty Fish
Fatty fish are a good source of Omega 3 fatty acids, which are essential for brain health. Some examples are tuna, salmon, and sardines. Omega 3s contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fatty fish is also a good source of Vitamin D, the importance of which was mentioned above.
Nuts
Nuts can help manage your emotional health. For example, Brazil nuts are rich in selenium, which improves your mood. The antioxidant properties in Brazil nuts are also great for the brain and overall health.
Walnuts are another great nut to add to the list. They’re easy to remember because they look like a brain! Walnuts are a great source of ALA, an omega-3 fatty acid, which is plant-based. This makes them excellent omega-3 sources for vegans and vegetarians too.
Another beneficial nut is the delicious almond, which is rich in Vitamin E and healthy fats. Almonds contribute to keeping the brain healthy.
Yogurt
Yogurt, the ones that contain good live bacteria, such as Lactobacillus and Bifidobacteria, can help keep your gut healthy. Have you heard of the gut-brain connection? If you keep your gut healthy, you are off to a great start in keeping your brain healthy too.
The good bacteria can affect brain health positively and help reduce inflammation in the body. Chronic inflammation is often associated with increased anxiety and depression.
To make it even more delicious and anxiety-free nutritious, add some blueberries. You need to get plenty of vitamin C-rich foods into your diet, and blueberries will help you do that.
Chamomile and Green Tea
If you’re feeling anxious or depressed, drinking a cup or two of chamomile tea can help ease the symptoms. Chamomile tea contains flavonoids that act as a relaxant. Chamomile also helps regulate neurotransmitters like serotonin and dopamine, which control mood.
Another tea to drink is green tea. It contains theanine, an amino acid that can help manage mood. Theanine has calming and anti-anxiety properties. It can also help increase the production of serotonin and dopamine.
