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The direct link between food and mood can’t be denied and that old adage ‘you are what you eat’ still stands true. Hippocrates was the first to suggest [2] the healing power of food when he said “Let your food be your medicine, and your medicine be your food”. If you’re feeling down in the dumps or a little off there are a few foods to consider adding to your diet that might help.
Here are five foods to help improve your mood**
Salmon (and other fatty fish)
More and more evidence has shown that omega-3 fatty acids (found in fatty fish such as salmon, herring, sardines, and tuna) [3]may help boost your mood. Omega-3 fatty acids found in salmon and other fatty fish including herring, sardines and tuna, can impact your mood, behavior and personality [4].
Chocolate
Any list that includes chocolate is my kind of list! There’s more and more evidence that dark chocolate can enhance your mood [5]. Chocolate has been shown to “improve depression and anxiety symptoms and help enhance feelings of calmness and contentedness [6].” Make sure the chocolate you’re consuming is dark chocolate without added sugar and milk, organic and fairly traded [7].
Fruits and Veggies
Eat your veggies! In a study of close to 3,500 men and women [8] those who ate their fruits and veggies were less likely to report feeling depressed than those who ate processed foods, refined grains and high-fat dairy products.
Vanilla Yogurt
We’ve known for a while that fermented foods [9], including yogurt, help boost our mood. A recent study found that a spoonful or two of vanilla yogurt be a quick fix. What’s the reason that vanilla yogurt seems to do the trick? The vanilla flavor could be comforting [10]. It’s known that certain scents can boost your mood via endorphins [11] and vanilla happens to be one of those special scents [10].
Of course my favorite vanilla yogurt is Stonyfield [12]!
Swiss Chard
Add a bit of Swiss chard to your diet to bump up your mood. All types of chard contain high levels of magnesium, a necessary nutrient to help your brain and boost your energy levels. Did you know that magnesium deficiency [13] is a common condition among people diagnosed with clinical depression? My favorite way to eat chard is in a stir fry with a little olive oil and garlic. Here’s another Swiss chard recipe [14] that looks delicious.
If you’re looking for a few superfoods to help beat anxiety check out my list HERE [15].
What’s your favorite food to help improve your mood? I’m still sticking with chocolate!
Remember a change in diet is a only a first step. Don’t forget to get enough sleep, drink water and smile when you first wake up in the morning!
**Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning. I am not a doctor or registered dietitian. I do not claim to cure any cause, condition or disease. I do not provide medical aid or nutrition for the purpose of health or disease.
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