If you have been in a depressed or gloomy mood, or if you have been feeling irritable, then maybe foods are ruining your mood. According to nutrition experts, you can actually make yourself feel better if you eat the right foods. If you still do not believe that your mood depends on the food you eat, then try eating the following:
1. Foods containing folic acid and vitamin B12
Dishes like grilled salmon and broccoli on the side or chili made with beef and kidney beans tend to feature a food containing folate (folic acid) and another containing vitamin B12. Disorders of the central nervous system, dementias, and mood disorders can be prevented with the help of these two vitamins. Folic acid contained in beans and leafy greens and vitamin B12 contained in dairy, fish, meat, and poultry have been linked to a lower prevalence of depressive symptoms.
2. Fruits and vegetables
Fruits and vegetables happen to be rich in antioxidant phytochemicals and nutrients, which directly contribute to your health and can improve your quality of life. According to a study, you are more likely to enjoy good functional health if you eat over two servings of fruits and vegetables every day. Better health means that you will also feel better and your mood will automatically improve.
3. Foods containing selenium
This mineral will serve as an antioxidant in your body. Research suggests that certain cases of mild to moderate depression are a result of oxidative stress present in the brain. A study has even shown that when there are higher amounts of selenium circulating in the blood, depression symptoms tend to decrease. A 55 micrograms daily allowance of selenium from beans and legumes, low-fat dairy foods, meat, nuts and seeds, seafood, and whole grains should be enough to help you feel better and minimize bad moods.
According to a couple of recent studies, the risk of experiencing symptoms of depression can be lowered if a lot of fish is consumed, especially fatty fish such as salmon, which is rich in omega-3 fatty acids. Clinically defined mood swings like postpartum depression are positively affected by omega-3s from seafood. Fish like herring, salmon, tuna, and trout are included among the ideal sources of omega-3 fatty acids.
5. Foods containing vitamin D
Perhaps you are probably aware that you can feel better by spending a bit of time in the sun. Vitamin D already present in your body is synthesized and regulated by the sun’s rays. Four recent studies have discovered the presence of mood disorders like major depressive disorder, non-specified mood disorder, PMS, and season affective disorder when serum levels of vitamin D are low. According to research, getting anywhere between 1,000 IU and 2,000 IU of vitamin D per day can help you manage your moods. Apart from sunlight, even foods like beef liver, cheese, egg yolks, and fatty fish contain vitamin D. However, fortified foods like breakfast cereals, juices, and milk are also sources of vitamin D.
Unlike the past, even scientists now have proof that the foods you consume and your moods are linked. Today, there is enough research that suggests that alcohol and caffeine have mind-altering effects on people. Even fat, which is not healthy for you, can actually calm you and help you sleep. So, if you want to feel good all the time, then consider including the above foods into your daily diet.