5 Foods to Improve Your Mood

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5 Foods to Improve Your Mood
Graphic © herbshealthhappiness.com. Photos – Pixabay.

In recent years, we have seen an incredible surge in cases of mental health disorders. Some experts attribute this phenomenon to the progress made in diagnosing patients. However, scientists also blame poor nutrition. In this article, we will cover 5 foods with mood-boosting properties:

1. Avocados

Avocados are an excellent source of healthy nutrients, such as B vitamins, folic acid, and tryptophan.
Tryptophan, in particular, is an effective compound in improving mood and optimizing mental health since it is the precursor of serotonin (i.e., the happiness hormone).

According to one study, consuming avocados on a regular basis leads to improved mood, self-esteem, and overall wellbeing. [1]

2. Raw cacao

Raw cacao contains the “triad of happiness:”
• Serotonin • Anandamide • Theobromine
Each of these hormones leads to feelings of happiness, satisfaction, and euphoria.
In addition, cacao contains other biogenic amines including tryptophan, phenylethylamine, tyrosine, tryptamine and tyramine – although these are metabolised in the body and therefore may not create significant effects. [2]

3. Spinach

Spinach is a rich source of magnesium, which is a potent stimulator of serotonin production. Unfortunately, reports suggest that most Americans have low levels of magnesium, which could be a contributing factor to the surge of depression and anxiety cases. [3]

4. Chia seeds

Similar to avocados, chia seeds are loaded in tryptophan, which promotes happiness and boosts other cognitive functions.

5. Sunflower seeds

Sunflower seeds are extremely nutrient-dense foods that promote the biochemical cascades of happiness. Including these seeds in your diet will provide you with healthy fats, hormone precursors, and many other nutrients.

5 Foods To Improve Your Mood
Graphic © herbshealthhappiness.com

References:

[1] Fulgoni, V. L., Dreher, M., & Davenport, A. J. (2013). Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008. Nutrition journal, 12(1), 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545982/

[2] Nehlig, A. (2013). The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British journal of clinical pharmacology, 75(3), 716-727. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575938/

[3] Workinger, J. L., Doyle, R., & Bortz, J. (2018). Challenges in the diagnosis of magnesium status. Nutrients, 10(9), 1202. https://www.researchgate.net/publication/327414475_Challenges_in_the_Diagnosis_of_Magnesium_Status

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