Mood Boosters? Try Loading Up on These Top 3 Nutrients That’ll Keep You Happy And Healthy
Our moods change for an array of reasons ranging from the positive to the negative. While food and mental health are often seen as topics that are worlds apart from each other, they’re actually closer than you think. Many wonder if food is connected to mood and if it can make you feel bad or good. Emerging research has proven that nutrition and mental health are very much connected since many factors including sleep and stress can affect its quality.
Ever find yourself in a funk? Feeling down for no reason? You may be lacking in certain nutrients that are essential for mood regulation. Check out this article to learn about the top 3 mood-boosting nutrients and how to get more of them in your diet!
Vitamin D
Vitamin D is a nutrient that helps to keep bones healthy and strong. It is also important for the immune system and for maintaining healthy levels of calcium in the blood. Vitamin D is found in fish, eggs, and milk. It can also be made by the body when the skin is exposed to sunlight.
Vitamin D has been shown to have a positive effect on mood. Studies have shown that people who are deficient in vitamin D are more likely to be depressed. Vitamin D supplements have been shown to improve mood in people who are deficient in the nutrient.
While it is important to get enough vitamin D, it is also important not to get too much. Too much vitamin D can lead to health problems such as kidney stones and high blood calcium levels.
Foods Rich in Vitamin D
Herring and Sardines
Herring is enjoyed smoked or pickled worldwide but apart from its great taste, this small fish packs in great vitamin D amounts at 214 IU/100g serving. If herring isn’t your fish of choice, another good source of vitamin D are canned sardines which provide 193 IU of vitamin D at 100g.
2. Egg Yolks
Great news for breakfast egg lovers: Egg yolks are a great source of vitamin D that are essential in building good mood. Eggs contain 37 IU of vitamin D, however there are certain factors that get in the way of its potency as a vitamin D source such as sun exposure.
3. Mushrooms
Mushrooms are the only non-animal source of vitamin D and like humans, these little guys can synthesize vitamin D when exposed to UV light. Certain wild mushrooms are great source of vitamin D since they are typically exposed to UV light. One cup of morels, or a kind of wild mushroom, contains 136 IU.
Omega-3 Fatty Acids
We all know that eating healthy is important for our physical health. But did you know that what you eat can also have a big impact on your mood? If you’re feeling down, loading up on some of these mood-boosting nutrients may help you turn that frown upside down.
Omega-3 fatty acids are one of the best nutrients for boosting mood. These healthy fats are found in fish like salmon and tuna, as well as in nuts and seeds. Omega-3s help to improve cognitive function and reduce inflammation, both of which can lead to a better mood.
Foods Rich in Omega-3 Fatty Acids:
Mackerel (4,580 mg/serving)
This small, salty fish packs a great big punch when it comes to providing us with omega-3 fatty acids. It is usually served smoked or eaten as fillets.
2. Walnuts (2,570 mg/serving)
That’s something you didn’t see coming! Usually when someone says omega-3 fatty acids, they pertain to fish or seafood, but who knew that walnuts actually have plenty of this in them? Apart from omega-3 fatty acids, walnuts also contain manganese and vitamin E along with antioxidants that are present in its skin.
3. Soybeans (670mg/serving)
Apart from being an excellent source of protein and fiber, soybeans are also a great source of omega-3 fatty acids.
Probiotics
Probiotics are live bacteria that are good for your gut health. They can be found in fermented foods like yogurt, kimchi, and sauerkraut. Probiotics help to keep your gut healthy by keeping the right balance of good and bad bacteria. They have also been linked to a number of other health benefits, including improved mood and mental health.
Certain probiotics, such as Lactobacillus helveticus and Bifidobacterium longum, have been shown to reduce anxiety and depression. Probiotics can also help to regulate the production of serotonin, the "happy hormone." A healthy gut means a happy mind, so loading up on probiotics is a great way to boost your mood naturally.
If you don't like fermented foods, you can also take probiotic supplements. Just make sure to choose a high-quality supplement that contains live and active cultures.
Foods Rich in Probiotics
Yogurt
Yogurt is one of the best sources of probiotics that can help improve your gut and mental health. Yogurt is made from milk that has been fermented by lactic acid bacteria and bifidobacteria. It is helpful for improving bone health and blood pressure.
2. Kimchi
If you’re a fan of Korean cuisine, you’re going to love the fact that kimchi contains probiotics that are good for your mental health. It is a spicy Korean side dish made with cabbage and/or other vegetables of choice. This dish contains the probiotic Lactobacillus kimchi
3. Cheese
While most cheeses are fermented, not all of them contain probiotics. Cheese that have the words “live culture” or “active cultures” have probiotics in them which is why its important to keep note of these. Good bacteria survives the aging process and cheeses such as gouda, cheddar, and cottage cheese have these.
Tips for a Happy and Healthy Mind
Get enough sleep: A good night’s sleep is essential for a healthy mind and body. Most adults need around eight hours of sleep per night.
Eat a healthy diet: Eating a balanced diet that includes plenty of fruits, vegetables, and whole grains will help you stay happy and healthy.
Exercise regularly: Exercise releases endorphins, which have mood-boosting effects. Aim for at least 30 minutes of moderate exercise most days of the week.
Spend time with loved ones: Spending time with friends and family can help reduce stress and promote feelings of happiness and well-being.
Do something you enjoy: Make time for activities that make you happy. Whether it’s reading, playing a musical instrument, or taking a dance class, doing things you enjoy can help improve your mood and mental health.
Are you seeking to lose weight? Perhaps weight gain is more of your concern? Get in touch with a weight loss specialist and a registered nutritionist dietitian who can help you reach your weight goals in a healthy and achievable manner. Schedule an appointment right now!