Leafy green vegetables are also good sources of alpha-linolenic acid ALA. When considering vegetables to help increase your omega-3s, the powerful players tend to be Brussels sprouts, spinach, kale, and watercress. More and more research is linking good gut health with good mental health. This might be a factor in why a higher-than-average number of people with irritable bowel syndrome also develop depression as well as anxiety. Foods that contain probiotics include:.
Generally speaking, it's best to allow your body the freedom to digest foods as close to their natural state as possible. Many of the processed foods or things you might find at a convenience store are filled with preservatives and offer little to no nutritional benefit.
Your body is trying to make sense of what to do with such food, and it can significantly interrupt or rob your body and mind of key nutrients and energy it needs to function at its best. If you're coping with depression, it can be just as important to know what not to eat. Unfortunately, many of these foods are the ones people often turn to when they're having a rough day. Of course, most things in moderation won't harm you, but being aware of the negative impacts certain foods can have on your mental health can help you make better food choices.
We know that sugary foods and drinks are not good for our bodies. What you may not realize is that just as sugar can impact your waistline, it can also significantly impact your mood. There are food choices all around us that are filled with sugar such as cakes, cookies, cereal, drinks, and even condiments such as barbecue sauce, salad dressings, and more. You may be surprised how many foods are perceived as "healthy," yet contain extraordinary amounts of added sugar. Examples of tricky foods like this are granola bars, energy bars, trail mix, and honey roasted nuts.
Keep in mind that sugar will not always be labeled simply as "sugar" on the ingredient list. In order to be on the lookout for added sugar, you may want to also look for the following terms:. Be mindful of your choices, and limit foods that are high in sugar, particularly those with added sugars. Keeping your blood sugar levels more evenly balanced throughout the day can help your mood stay more evenly balanced too. Just as with sugar, we are surrounded by processed foods that use refined grains.
The term "refined" refers to forms of sugars and starches that don't exist in nature, as described by the psychiatrist and nutritional expert Dr. Georgia Ede, MD. She goes on to share that, "If you are looking at a sweet or starchy whole food that you would come across exactly as in nature, you are looking at an unrefined carbohydrate.
Many of the foods we seek for convenience are the very things that may be hijacking your mood. Foods such as white rice, pasta, crackers, bread, chips, and breaded foods are full of refined carbohydrates that offer little to no nutritional value and rob you of important B vitamins in the process of digestion.
Loading your diet with these refined carbohydrate foods will take your blood sugar levels on a roller coaster ride throughout the day, which can also result in symptoms of low mood and fatigue. Limiting alcohol is in your best interest if you struggle with depression. Alcohol is a depressant and can lead to impaired judgment and reaction time. Many alcoholic beverages can actually be quite sugary which, as noted above, can have a way of sabotaging your mood and causing blood sugar levels to elevate and crash.
As suggested by Dr. Some research suggests that people experience improvements in these symptoms after eating iron-rich foods or supplementing with iron, but more research is needed Oats provide fiber that can stabilize your blood sugar levels and boost your mood.
Curiously, eating more fruits and vegetables is linked to lower rates of depression 29 , Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress — an imbalance of harmful compounds in your body Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin.
Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources Moreover, nuts and seeds are a large component of both the MIND and Mediterranean diets, which may support a healthy brain.
Each of these diets promotes fresh, whole foods and limits your intake of processed items 35 , 36 , 37 , Finally, certain nuts and seeds , such as Brazil nuts, almonds, and pine nuts, are good sources of zinc and selenium. Deficiency in these minerals, which are important for brain function, is associated with higher rates of depression — although more research is needed Certain nuts and seeds are high in tryptophan, zinc, and selenium, which may support brain function and lower your risk of depression.
The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention Moreover, it increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine A study in 72 people found that both caffeinated and decaffeinated coffee significantly improved mood compared with a placebo beverage, suggesting that coffee contains other compounds that influence mood Researchers attributed this boost in attitude to various phenolic compounds, such as chlorogenic acid.
Still, more research is needed Coffee provides numerous compounds, including caffeine and chlorogenic acid, that may boost your mood. Research suggests that decaf coffee may even have an effect. In addition to being high in fiber and plant-based protein, beans and lentils are full of feel-good nutrients.
Furthermore, B vitamins play a key role in nerve signaling, which allows proper communication between nerve cells. Low levels of these vitamins, especially B12 and folate, have been linked to mood disorders, such as depression It's made with chopped-up veggies and herbs and it satisfies your Mexican food cravings. What's not to love? Figs are another food that can help you get more rest due to their potassium, magnesium, calcium, and iron content.
You know 'em as a great source of protein, but eggs also provide choline — an essential nutrient involved in memory, mood, and muscle control — and vitamin B12 , which helps with neurological function. An extra serving of Hfilled fruit like watermelon can help you power through your afternoon. Here's another water-filled food that can help you rehydrate efficiently , especially since the citrus contains electrolytes like potassium!
Product Reviews. Home Ideas. United States. Type keyword s to search. Today's Top Stories. The Rise of the Cleanfluencer. Getty Images. Green Tea. Westend61 Getty Images. Red Bell Pepper. Joan Ransley Getty Images. Bill Boch Getty Images. Shestock Getty Images. SumikoPhoto Getty Images. Nut Butter. Those who drank the chocolate with the highest polyphenol count experienced the greatest boost in mood, feeling calmer and more content.
A cup of caffeinated coffee could boost your mood, both short and long term. Plus, a review of data from 12 studies of caffeine and depression suggests that coffee may help protect against depression. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics.
Health Tools. By Madeline R. Reviewed: February 22, Medically Reviewed. Grass-Fed Beef. Whole Grains.
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