Ontario, Canada (CU)_ Food has a major role in one’s overall health. According to dietitians, a balanced diet plays a vital role in feeling energized the whole day while also balancing the mood. Foods have an important part in regulating our moods, be it joy, sad, furious, depressed, or worried. Researchers have examined a few foods and nutrients that have been linked to brain health. The dietitians provide a list of foods and nutrients that are good for the brain as well as improve one’s mood.
Dark chocolate: Cocoa is high in tryptophan, a substance that our brain needs to make the neurotransmitter serotonin. Serotonin is an important hormone that helps to balance our moods.
Green tea: In addition to assisting weight reduction and reducing inflammation, green tea is high in antioxidants such as catechin (EGCG), which aid in improving brain function. It also improves memory and helps a person feel awake owing to its caffeine concentration.
Bell pepper: It is rich in vitamin A and B6, and is an important food for brain health and function, as well as for the production of serotonin and norepinephrine hormones for influencing mood.
Omega-3 rich foods: Omega-3 aids in managing heart disease, helps weight loss, and has antioxidant qualities. It is also used to treat depression and other mental and behavioral disorders. Some rich sources of omega-3 include salmon, flax seeds, chia seeds, and nuts.
Fermented foods: Fermented foods are high in probiotic bacteria, which is beneficial to gut health. Some of the best probiotic-rich foods include kimchi, buttermilk, sauerkraut, miso, tempeh, pickled vegetables, kefir, and yoghurt. These foods aid in the generation of serotonin or the happy hormone in the stomach, which are beneficial for improving mood.
Nuts: Nuts are one of the best sources of plenty of vitamins, minerals, magnesium, and antioxidants. They are equally important in maintaining our good mood. Magnesium deficiency might raise the risk of depression.
Green leafy foods: Spinach, methi, and other green leafy vegetables include the B-vitamin folate, a lack of which might impair serotonin, dopamine, and noradrenaline metabolism, which are neurotransmitters important for mood. More research is needed to fully study the function of folate in mental health.
Caffeine: Caffeine stimulates the release of dopamine, which is a brain chemical that enhances the performance and mood. Caffeine has various effects on different people. So if you feel irritated, depressed, sleepless, or any other negative consequences after consuming coffee, then do not consume it. Caffeine-free drinks or lower-caffeine liquids such as black tea or green tea are recommended.