5 foods to boost your mood — on Blue Monday and beyond

food drink

by Adriana Diaz

I know you're feeling sick, so eat these foods.

Blue Monday, the third Monday in January, is considered the most depressing day of the year. This day corresponds to seasonal affective disorder, a type of depression caused by decreased daylight hours and reduced daylight hours.

Research has shown that what you eat has a direct impact on your mood, and since what you eat shapes who you are, making good food choices can help you overcome a depressed mood.

Consider eating salmon, spinach, kale, almonds, dark chocolate, and berries for a boost.

Eating a diet focused on fruits, vegetables, healthy fats, and whole grains not only keeps your body healthy, but also nourishes your mind.

salmon

Salmon is widely considered to be one of the most nutritious foods in the world.

This fish is rich in protein and omega-3 fatty acids and is a good source of many important nutrients, including selenium, phosphorus, and B vitamins.

Omega-3 fatty acids, in particular, are thought to alleviate depression and improve mood.

Salmon is also known to reduce inflammation, which some experts claim can lead to depressive thoughts.

Consuming at least two servings a week can help meet your nutritional needs and reduce your risk of developing some diseases.

spinach and kale

Spinach and kale are rich in vitamins and minerals and have many health benefits.

Leafy greens are also rich in magnesium, which is known to boost brain function and mood.

It is also rich in omega-3 fatty acids and is known to have anti-inflammatory properties.

almond

In recent years, “almond mom” has been getting a lot of flak, but nuts are actually a great source of nutrition.

Crunchy snacks are considered healthy fats and have been shown to support brain health.

It is also rich in tyrosine, which is known to prevent cognitive decline and is particularly effective against stress.

dark chocolate

Many people reach for candy bars to cheer themselves up, but most can end up feeling even more depressed. It's not dark chocolate.

The semi-sweet snack is also rich in polyphenols, which have antioxidant properties. Shown to reduce stress and ease anxiety.

Chocolate lovers should choose candy bars with at least 70% cocoa content and consume them in moderation to keep calories and sugar in check.

berries

Berries are a delicious source of nutrition and the perfect snack to change your frown.

Fruits are rich in flavonoids, which can help regulate mood, improve memory, and reduce inflammation.

A recent study found that eating strawberries every day may reduce the risk of developing dementia in certain middle-aged people.

Another researcher showed that eating blueberries daily can improve athletic performance and help you burn more body fat during exercise.