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Healthy mood foods that would boost your spirit on a bad day
Healthy mood foods that would boost your spirit on a bad day
Do you wake up on the wrong side of the bed? Feeling grumpy, irritated, and annoyed that the whole day ahead of you seems to be nothing but doom and gloom? If so, then you’re like many people who have bad days now and then because of all sorts of things – stress at work, family problems, and even a stormy night’s sleep. Here are some mood foods to boost your spirit on a bad day to feel better and get back on track towards happiness again.
Blueberries, strawberries, raspberries, and blackberries are loaded with antioxidants that fight free radicals that cause degenerative diseases. They also contain phytonutrients that can improve cognitive function, protect against cancer and help boost mood. Add them to cereal or oatmeal in the morning, eat fresh fruit as a snack or mix them into salads for an afternoon snack. Home Chef can always provide you with fresh berries to get you in a good mood. This delivery service has been reviewed by multiple people who really tried it. Eat berries alone or top with Greek yogurt, nuts and honey for a tasty dessert. Look for local, organic berries whenever possible to avoid added sugar.
Try frozen if you're concerned about freshness, and go berry crazy! Berries are available year-round, but the peak season is from June through August. Visit your local farmers market to see what's in season locally. Opt for unsweetened varieties without added sugar or syrup when choosing fresh or frozen berries. Frozen berries have more fiber than their fresh counterparts because they've been flash-frozen at their peak ripeness; some studies suggest that freezing helps retain nutrients such as vitamins C and E better than other preservation methods like drying or salting, so be sure to look for flash frozen on your packaging when buying frozen fruits & vegetables.
Nuts are good sources of monounsaturated fats that might protect against cardiovascular disease and provide other health benefits. Almonds, in particular, have lots of protein, which boosts satiety and helps with weight loss. A serving also has a lot of calcium, essential for muscle contraction and nerve signaling. A handful is all you need—nuts can be easy to overeat (and aren’t always budget-friendly). To keep your portion-controlled, measure out portions beforehand or buy pre-portioned packs from grocery stores. You could also try nut butter instead of whole nuts. While it's high in calories, it's a great source of healthy fat and protein. Spread some on whole-grain toast or celery sticks for an afternoon snack. You could even use it as a dip!
It’s been called nature’s antidepressant, and studies have shown that its various compounds can improve mood and energy levels. But chocolate is no substitute for medical treatment: If you suffer from clinical depression, it will never help you feel better. In moderation, however, dark chocolate can bring an endorphin boost that improves your outlook; keep in mind that many confections are loaded with extra sugars and fats. Stay healthy by eating high-quality dark chocolate: Choose brands that contain at least 70 percent cocoa solids for maximum mood benefits (and bitter flavor). Also, choose bars with as few ingredients as possible—you don't want refined sugar or milk added in!
The antioxidants in green tea can protect your brain from oxidative stress and neuronal damage. Besides, it has no caffeine, so you can drink as much as you want without worrying about your sleep schedule. According to one study, drinking three cups of green tea each day improved mood and increased self-esteem over a few weeks. It also led to an increase in mental alertness.
Need more reasons to drink green tea? Good! Green tea contains L-theanine, an amino acid that naturally stimulates alpha brain waves, promoting relaxation. Drinking green tea will make you more alert while feeling relaxed simultaneously, so it’s perfect for stressful situations. It can also help you focus and boost your memory due to its caffeine content. And when consumed regularly, green tea is thought to reduce stress hormones like cortisol and adrenaline, which can trigger headaches, stomach issues, and insomnia. What are you waiting for? Make a cup of green tea right now!
This leafy green veggie is full of magnesium, which helps your body's enzymes produce energy. Folate and vitamin B12. If you need help eating spinach every day, try adding it to smoothies or any dish with other dark leafy greens like kale.
It’s also worth noting that most foods contain several different vitamins and minerals, so make sure you’re not skimping out on nutrients when choosing foods to eat to boost your mood. In fact, we suggest making a list of all the foods that contain each nutrient and keeping it handy during grocery shopping so you can choose items that will give you everything you need at once. Some nutrients work together synergistically, so getting them all at once will ensure they work together to improve your mood (and more). For example, B vitamins help convert food into energy for your body.
They also help produce serotonin and dopamine, two chemicals in your brain responsible for happiness and well-being. When you don't have enough B vitamins, these chemicals may be low, which means less happiness! So if you find yourself feeling down often or just generally unhappy with life, try adding more of these B-rich foods into your diet: beans; chicken; fish; leafy greens like spinach; potatoes; nuts like almonds or walnuts; oatmeal; sweet potatoes; whole grains like brown rice or quinoa.
In addition to food, it’s also essential to take care of your mental health. A poor diet can directly affect your energy levels and mood. Avoid processed or sugary foods that might bring you down. If you suffer from anxiety or depression, talk with your doctor about what’s best for you. Exercise has been shown time and again as one of the most effective ways of relieving stress. Take care of yourself by eating healthy, moving around, and avoiding negative thought patterns.