If you read my post yesterday about stress, you understand what a negative impact it can have on your life and future health.
As with many other conditions, it only makes sense that when you are eating better, you just FEEL better. However, when you are feeling stressed and flustered, you might not eat as healthy and spiral in to a cycle of unhealthy habits. For example, when life gets stressful, your sleep generally suffers. Lack of sleep makes you turn to caffeine to keep you awake and you get intense sugar cravings because your body is looking for a quick pick me up. To try to unwind, you might drink a little too much alcohol, which also disturbs your slumber. It is a vicious cycle!
Eating a healthy diet is like finding the golden ticket; you gain access to a whole new world of health! The only difference is that all it takes is a little education and an open mind to lead a healthier lifestyle. So don’t be left out!!
So let’s IMPROVE your mood with the following 6 nutrients, so that you are better able to lead a healthy lifestyle!
MAGNESIUM: Magnesium is a glorious nutrient that is essential for mood stabilization, especially for women! Magnesium improves a woman’s capacity to handle stressful situations, curbs PMS, and helps with sleep. Anxiety and insomnia are magnesium deficiency symptoms! Best sources? Dark leafy greens like Chard, wheat germ, nuts, and tofu.
OMEGA-3 FATTY ACIDS: Omega-3′s help cushion your brain cells and have a stabilizing effect on mood. Salmon is a rich source of B12, which is a mood elevating vitamin!! Best sources: salmon, trout, sardines, mackerel, herring, arctic char, and sole.
VITAMIN C: This nutrient helps pump oxygen through your body, which helps recharge your brain, lifting your mood. Start your day with an orange, some strawberries, or grapefruit! Other sources? Bell peppers, tomatoes, broccoli, raw cabbage, and cantaloupe!
B COMPLEX VITAMINS: This complex of water soluble nutrients plays an important role in serotonin production (a neurotransmitter that has a calming effect on your brain). Best sources? dark leafy greens, eggs, fish, poultry, and whole grain cereals.
IRON: Iron is a nutrient that carries oxygen through your blood. This helps stimulate mental energy! If your iron intake is not adequate you can start to feel weak or tired, have a loss of appetite, and lower your immune system. Best sources: lean beef, dark leafy greens, eggs, tofu, peanut butter, oatmeal, whole grain bread, broccoli, green peas, and beans. Want better absorption? Pair with foods high in Vitamin C!
FIBER: Want to feel better? Up your fiber intake! Fiber keeps your digestive system moving and therefore keeps your hormone levels stable! Aim for 25-35 grams per day (or MORE!!). Best sources: whole grains, fruits and veggies, beans, nuts, and seeds.
BONUS FOOD: Dark Chocolate!! A recent study found that eating ~1.4 oz of dark chocolate (or 2 small squares) lowers the stress hormone cortisol! I suggest keeping the individually wrapped varieties on hand if you have trouble with portion control. A small amount each day is the perfect little treat, with a nutritional advantage to boot!
If you haven’t noticed a trend by now, most of these nutrients come from plants! It just goes back to my basic healthy living principle: the more fruits and vegetables you consume, the better your mind, body, and soul.
QUESTION: Which mood boosting foods do you consume regularly??
Fiber and magnesium! I love that you gave examples of good sources in this post! I think sometimes people feel the need to up their dose on supplements. But health through whole foods is the way to go!
dark chocolate…ooooh, i might have to think about that one. (haha, as if.) i do find food affects my mood, especially when i eat too many carbs and not enough veggies. usually i’m pretty good though. i’m like the queen of spinach, and i eat fish 4 times a week. thanks for the tips Erin, i swear, i was thinking about this today. it was like you were reading my mind!
It’s a wonder I’m so cranky because I consume most of these. Great list, I think magnesium is a big one as it’s depleted in times of stress. I also think people need to look at the basics you mentioned sleep, alcohol, caffeine as these are big players.
I love every food mentioned on this list! Not long ago, I was severely lacking in Omega 3′s, but now I eat salmon and flax regularly…That healthy fat is so satisfying! And dark chocolate? Definitely part of my daily diet.
I eat nuts, fruits, veggies, fish, and oatmeal very regularly!!!
Iron is def a biggie! I am actually working on a post about it now. Especially in pregnancy, it’s so important! If you don’t get enough iron, you are going to feel exhausted since it’s so crucial, especially when your blood volume doubles!
Loving all these informative posts, Erin
Hope you had a great weekend!
I had all of those foods today!! Anytime I fill up on veggies with some protein (tofu/nuts/beans), I feel great!
Thank you so much for this great informative post. I’m good at eating lots of veggies and fruit, and beside weight loss, there are other great reasons to eat them. Have a great day.
i eat dark chocolate every single day!!!! its a perfect treat that satisfies any sweet craving!
the proof is in the post! this is why salmon, avocado, pineapple sushi makes me oh-so happy! <3
I think I’m doing pretty good on most of them minus megnesium. I often have a terrible time sleeping. Maybe I will try upping my magnesium and see if that help! Thanks Erin!!!!
YAY for Mood Boosting Foods! I definitely get enough Magnesium, Omega’s, Vitamin C and B’s, Iron, and Fiber! AND I most definitely get enough DARK DARK-CHOCOLATE!
I love this post!
xoxo
Kathleen
I consume a lot of chocolate
Definitely good for my mental health!
I do best with Vitamin C and B complex foods… I need to add more magnesium and omega 3 into my diet!! thank u for this!
You are right..it can definitely be a vicious cycle!
I am loving that chocolate is on the list. Yum!
I eat most of the foods you mentioned. I don’t eat fish too often so I take an omega 3 supplement daily.
Have a great weekend!
I do a good job on eating alllll of those!! I love all of the useful information you post! Although I should prob switch over to Dark Chocolate!
I think I do a pretty good job getting these nutrients in…I might need to focus on Vit C a bit though!
I started the 21 day Crazy Sexy Diet cleanse (by Kris Carr) last week. I’m one week in and I’ve pretty much stuck to the foods you’ve listed above. I haven’t had any sugar, caffeine or alcohol (among other things) and I feel great!! I’m wide awake, clear-headed and full of energy. I am so excited to see how I feel after 2 more weeks. I whole-heartedly agree with your message. Great post!
Awesome!
Out of all of those foods, I probably consume dark greens, all of the vitamin c sources and dark chocolate the most!
I’d say Fiber and Vitamin B. I’m probably lacking on magnesium. Anything that can help boost my mood is a WIN!
Hmmm, does vino count as a mood booster?
woohoo! i definitely get good magnesium, iron and fiber!!
I like this rationale for eating dark chocolate:-)
All of the above:) I really enjoyed the movie “Food Matters” after reading your post I have an increased interest in learning more about how foods make me feel and what exactly they do for my body:)
Thanks for another great post!
Salmon for me!!
I mentioned it in my good mood foods post last week, but I absolutely love it! Just eating healthier foods in general, like plenty of fresh veggies and fruits makes me feel good.