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eating mood-boosting foods

Comfort foods are easy, tasty, and a great thing to indulge in every once in a while. But when it comes to daily snacking, while it may be tempting to stay in the comfort zone, eating foods that boost your mood and immune system are what we should strive for. Here are some mood-boosting foods to eat during the day.


Coffee and Green Tea

Both green tea and coffee contain significant levels of caffeine. Caffeine boosts our mood by keeping us awake and alert throughout the day. Generally, coffee has more caffeine than green tea. However, green tea is a “rich source of the antioxidant epigallocatechin gallate and also contains the amino acid theanine, which may help reduce stress and promote calm feelings.” Both great options, but green tea has a bit of an edge.


Fatty Fish

Fish like salmon, tuna, mackerel, and sardines are high in omega-3. Omega-3 is an essential fatty acid - meaning that our bodies can’t make it, and we need to get it from an outside source. Omega-3 fatty acids boost our serotonin levels and help to reduce stress, anxiety, and depression. If you aren’t a fan of fish, supplements are great replacements. 


Leafy Greens

Leafy greens are a healthy source of magnesium and folate. Magnesium helps reduce anxiety, and folate is a b vitamin that helps produce serotonin. Aim to incorporate spinach, swiss chards, broccoli and/or brussel sprouts into your meals. If it’s green and in the produce aisle, chances are it’s a great mood-boosting food.


Fermented Foods

Sauerkraut, kimchi, yogurt, kombucha, ginger beer, you name it! Fermented foods contain probiotics that help keep your gut clean and healthy. Not only that, some studies show that probiotics lower depressive moods. 


Dark chocolate

Yes, you heard that right. Dark chocolate is a great treat that contains many mood boosting properties. It has caffeine and healthful flavanols which have been proven to lower cholesterol and improve cognition. Dark chocolate also boosts your serotonin levels. So, yes eat that chocolate, but don’t indulge too much. It’s recommended to eat only 150 calories worth per day. 


High fiber snacks

Fiber helps your body digest carbs more effectively, and allows the body to slowly release sugar into your bloodstream, which helps stabilize your energy throughout the day.



References

  1. https://www.cnn.com/2020/04/16/health/foods-boost-mood-diet-drayer-wellness/index.html
  2. https://ottawa.ctvnews.ca/five-foods-to-boost-your-mood-during-the-covid-19-pandemic-1.4906005
  3. http://www.eatingwell.com/article/141652/7-foods-to-boost-your-mood/
  4. https://www.essence.com/lifestyle/health-wellness/mood-boosting-foods/#531122