Top 9 Healthy Foods

Top 9 Healthy Foods to Eat

 Most of us turn to food when we feel down. It could be your favorite brand of dark chocolate

or ice cream. If you’re like me, the smell of fresh brewed coffee is enough to uplift your spirits.

But is their real scientific evidence for healthy mood lifting foods? In today’s i ,we’ll be discussing

9 healthy foods that lift your mood.

1.Bananas

Time for a banana shake. Or banana smoothie. Banana breads are the best! Bananas can turn your 

Frown upside down. It loads them with vitamin B6.   B6 plays an important role in synthesizing

mood boosting hormones like serotonin and dopamine. Bananas are also rich in fiber and sugar.

Because of the fiber, the sugar is released slowly. And you experience a better mood throughout

the day. This wonderful fruit also has prebiotic! Banana that has still green on its peel is

rich in prebiotic .It is a type of fiber that helps feed healthy bacteria in your gut.

Having healthy gut bacteria reduces your chances of developing a mood disorder.

2.Oats

Do you love oats?

Maybe you’ll love them even more after you know how awesome they are for your physical

and emotional health. This whole grain has the power to not just keep you physically fit and in shape.

It can also keep you in good spirits all day. Just opt for a wholesome oats breakfast.

It can be oatmeal, oats bread, or oat pancakes. Granola bars aren’t bad either.

Is that why so many nutritionists keep recommending oats for a healthy breakfast?

But what makes oats so great? First of all, oats are an excellent source

of fiber. Just a single raw cup gives you 8 grams. Fiber slows your digestion of carbs, which

means the release of glucose in your bloodstream will be gradual. Your energy levels will be stable.

Having stable energy levels means a stable mood as well. A study found that people who ate 1.5 to 6

grams of fiber at breakfast experienced better energy levels and mood throughout the day.

This is all thanks to stable glucose, which helps control your mood and irritability.

Not just for fiber, but oats are also good because of the high amount of iron they offer.

Anemia, caused by iron deficiency, includes symptoms like mood disorder, sluggishness

and fatigue.

3.Berries

Fruits and veggies can lift your mood. There are studies linking them to lower rates

of depression. It’s not very clear why this happens. But fruits and veggies are a friend to your

mood. They have high antioxidants, which reduces inflammation linked to mood disorders and

depression. Berries are one such high antioxidant rich fruits. They have compounds that

 reduce oxidative stress. Oxidative stress is strongly linked to depression. But that’s not all.

Berries get their purple, blue color from a particular compound. And these particular 

compounds are strongly linked to low depression rates. To be precise, they reduce the risk 

Of depression by almost 40%. Fresh berries are the best. Eat them on their own or pair 

with fresh cream. Delicious! You can even blend them to get a mood lifting

smoothie. Your very own antioxidant-rich drink. If you cannot get fresh berries, don’t give

up. Frozen berries aren’t that bad either. In fact, if they are frozen at their peak ripeness, they 

will retain all their awesome mood lifting antioxidants. So the next time you go grocery shopping,

don’t forget to pick out some fresh frozen berries. You will be doing yourself a favor!

4.Coffee

Makes sense.   

Feeling down?      Drink coffee. 

Feeling tired?      Drink coffee.

Sleepy?      Coffee to the rescue.

It’s the world’s most popular drink for a reason. It makes you feel happy. Caffeine in coffee 

has a tendency to prevent one naturally occurring compound from attaching

to your brain receptors. If in case it does attach, you feel tired and sluggish.

Coffee also makes your brain release mood-boosting neurotransmitters like dopamine.

There have been studies on the link between coffee and mood.

One found that both caffeinated and decaffeinated coffee improves mood.

Coffee, indeed, contains compounds that influence your mood positively. So brew up a cup.

5.Beans and Lentils

Want to feel good and relaxed? Sip on some hot lentil soup for dinner. Or maybe sprouted 

beans for breakfast. Beans and lentils are loaded with feel-good nutrients.

Wholesome nutrition, I tell ya! Wondering how lentils and beans impact your mood?

They are loaded with vitamin B. And vitaminB is proven to be an excellent mood booster.

All thanks to its ability to increase levels of mood improving hormones like dopamine and

serotonin. There’s more to it. Vitamin B has an important role to play in nerve signalling.

This helps with proper communication between nerve cells. Experts say low levels of B12 

and folate have strong connection with mood disorders like depression. Lentils and beans 

are also loaded with zinc, iron, selenium and magnesium. All these nutrients improve your mood.

Still hating the bowl of soup? Sip or slurp but do not skip it!

6.Fermented Foods.

These aren’t just delicious. They’re also healthy and great for your mood.

Fermented foods like kimchi, kefir and yogurt have probiotics. The fermentation process 

lets bacteria live within the food. These live bacteria support the growth of

healthy bacteria in your gut. This increases serotonin levels in your body.

And guess what this means for you? Better mood!

7.Fatty Fish

Tuna sandwiches, salmon salad, sardines are good for your mood. Honestly, the thought of a 

delicious tuna sandwich or salmon roll is making my mouth water. But the power isn’t just in 

the taste. Fatty fish are loaded with omega 3. These fatty acids play a very important role

in cell signalling and brain development. They are also linked to lower levels of depression.

Eat more fatty fish and see your mood improve.

8.Dark Chocolate

Of course this is good for your mood. They are delicious after all. But they are also rich in 

compounds that boost mood. It has health promoting antioxidants, flavonoids and caffeine.

All of these reduce inflammation in your body, increase blood flow, and boost brain health.

This promotes mood regulation. The rest of the mood boosting work is done

by the smooth dark chocolate texture, tempting aroma and pleasurable taste.

9.Nuts and Seeds

Nuts and seeds are a huge influence for your mood. They give you fiber, healthy fats and 

plant-based proteins. These nutrients support a happy brain. Then there is a particular amino

 acid found in nuts and seed. This amino acid boosts production of serotonin. And by now 

you know how wonderful serotonin is for mood. A 10 year study involving 16,000 people found

that eating nuts decreases the risk of depression \by 23%. There is more to the story.

Nuts offer you a good amount of selenium and zinc. Experts say deficiency in these minerals is

associated with a higher rate of depression. Your brain needs these nutrients for proper functioning.

So what nuts and seeds should you be eating? Almonds, walnuts and macadamia nuts are a

great start. Pecan, Brazil and pine nuts are awesome too. When it comes to seeds, sesame, 

pumpkin and sunflower seeds are excellent. You can eat all these raw or roasted.

Eat them on their own or add them to your smoothies.

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