Life can get pretty stressful, so we can
become angry, sad, and stressed very easily. Obviously, those feelings/emotions
aren’t good for the mind,body, and soul. They’re unhealthy. But, we’re only
human. We can’t just change our moods at the touch of a button. But, we can
change our moods at first bite with certain foods. Yes, there are 12 foods that
have been scientifically proven to switch unhappy minds, to feeling happy and
joyful. So, stock up on these yummy foods, and have a permanent smile on your
face!
#1 Salmon
People who eat two to three weekly servings
of omega-3 DHA rich foods (like mackerel, sardines, herring, salmon) have among
the lowest rates of depression in the world, Somer says. Fish also contains
folate, linked with decreased symptoms of depression in men, and B12, linked
with decreased depression in women. Finally, salmon is also a good source of
Vitamin D, which can help combat seasonal affective disorder (S.A.D.). Can’t
eat wild salmon frequently? “There is a lot of research on individual
nutritional supplements enhancing mood—specifically, omega-3 fish oils, B
vitamins, and several other supplements,” says Jack Challem, author of The
Food-Mood Solution: All-Natural Ways to Banish Anxiety, Depression, Anger,
Stress, Overeating, and Alcohol and Drug Problems — and Feel Good Again.
#2 Air-Popped Popcorn
It's no surprise that people are irritable
during the afternoon when they're hungry and their blood sugar is low,"
Challem says. Somer recommends a mid-afternoon all-carb snack —like four cups
of air-popped popcorn— to raise serotonin levels, which helps relax you and put
you in a better mood. But use this trick sparingly; a high-carb, low-protein
diet increases serotonin by secreting insulin, which, if repeated over time,
may trigger the onset of insulin resistance —and lower serotonin levels.
#3 Berries
Berries —especially blueberries and
blackberries— are loaded with anthocyanidins, which are known to boost brain
function, Somer says. She recommends a cup of berries several times a week.
Nutrient-dense foods like berries are key to providing a sound foundation for
brain chemistry, Challem says.
#4 Coffee or Green Tea
Among other health benefits, caffeinated
coffee has been shown to decrease the risk of depression in women. Challem also
recommends high-quality green tea, which is rich in L-theanine, which has a
calming effect on the brain and improves mental focus.
#5 Olive Oil
A recent study concluded that those who ate
less fruit, nuts, fish, vegetables and olive oil —and instead ate more fast
food and commercial baked goods— are at a greater risk of developing
depression. According to another study, olive oil contains anti-inflammatory
properties that may help to reduce the progression of depressive disorders.
#6 Dark Chocolate
In 2009, researchers found that dark
chocolate reduces the level of stress hormones. Another study showed that it
produces a natural, opium-like chemical in the brain (enkephalin), which surged
dramatically and remained high as long as test rats ate. More recently,
researchers found that after eating a sweet (chocolate, again), subjects were
more likely to volunteer to help another person; those who had a “sweet tooth”
in general were more likely to be labeled as “sweet” overall. “There are some
vices that are good for you,” Somer affirms. “In moderation, of course.”
#7 Shellfish
Shellfish is the richest source of Vitamin
B-12, which, when deficient, according to researchers, can result in lethargy
and reduced motivation for normal activities. Research has also indicated that
extreme deficiency can result in irritability and depression. You can also try
a supplement. “The B vitamins are needed to make many neurotransmitters, and
the Bs have long been considered anti-stress vitamins,” Challem says.
#8 Leafy Greens
Have at least a serving or two a day of
spinach, kale, romaine, collards, or chard. Among other benefits, these greens
are high in folic acid, which, when deficient, have been linked to depression.
#9 Vitamin D Supplements
Multiple studies suggest that those who
suffer from depression, particularly S.A.D., improve as vitamin D levels
increase. “While I always recommend ‘food first,’ it’s very challenging to get
enough Vitamin D from food alone,” Somer says.
#10 Dates
Fruits with a good ratio of tryptophan to
phenylalanine and leucine —like dates, papaya and banana— will increase
serotonin levels, and thus feelings of happiness. Medjool dates are a
nutrient-rich way to satisfy a sweet craving.
#11 Water
One of the first signs of dehydration is
fatigue, and researchers have found that even mild dehydration alters a
person’s mood, energy levels and mental function. Drink H2O throughout the day.
#12 Raw Peppers
When raw, both red and green hot chilies
and bell peppers are very high in vitamin C, which has shown to reduce cortisol
(the stress hormone). High levels of vitamin C are also found in raw fruits
like oranges, cantaloupe, papayas and kiwi.
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