6 foods to boost your mood — including 1 for fans of sweets

health

by tracy swartz

When you’re feeling down, comfort yourself with a donut.

Consuming too much sugar can cause blood sugar levels to spike and then drop, causing a feeling of sluggishness and fatigue. Instead, nutritionists reveal six healthy foods that boost your mood: pumpkin seeds, fatty fish, avocados, oranges, dark leafy vegetables, and dark chocolate.

“An overall balanced diet with plenty of nutritious foods is probably best when it comes to mental health,” says Christine Byrne, a nutritionist and owner of Ruby Oak Nutrition in Raleigh, North Carolina. states. told Yahoo Life.

Byrne and Michelle Rosenstein, preventive cardiology nutritionist at Entirely Nourished, shared foods that are associated with feel-good hormones like serotonin and dopamine.

pumpkin seeds

Rosenstein recommends consuming about 1 ounce of pumpkin seeds several times a week, sprinkled on top of salads, yogurt, oatmeal, or combined with oranges.

“Pumpkin seeds are a good source of tryptophan, an amino acid that supports mood regulation by helping to produce serotonin, a neurotransmitter associated with feel-good emotions,” Rosenstein explains to Yahoo Life. .

1 oz pumpkin seeds Contains 163 milligrams of tryptophan.

years agoThe World Health Organization has set the recommended daily intake of tryptophan at 4 milligrams per kilogram of body weight.

2020 study authors He said further testing of pumpkin seeds’ “significant antidepressant effects” was needed. This seed has also been shown to help reduce the risk of heart disease, high blood pressure, arthritis, autoimmune-related diseases, and cancer.

fatty fish

Mackerel – Fatty fish such as anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass, and cobia are rich in omega-3 fatty acids.

Omega-3 fatty acids support heart health by slightly lowering blood pressure, reducing the risk of arrhythmias, and reducing the amount of triglycerides in the blood. High levels of triglycerides can increase your risk of heart attack and stroke.

“Based on previous research“The nutrients that appear to be most strongly associated with improved mood are omega-3 fatty acids,” Byrne said.

The American Heart Association recommends that Consume two servings of fish, especially oily fish, per week. About 4 to 5 ounces of Atlantic salmon contains about 3 grams of omega-3 fatty acids.

avocado

“Avocados are rich in heart-healthy monounsaturated fats, especially oleic acid, which is essential for brain health and is associated with a lower risk of depression,” says Rosenstein. he told Yahoo Life.

Avocados also contain tryptophan, with half an avocado (about 100 grams) containing 33 milligrams of tryptophan. According to Health Central.

Eat at least 2 servings of avocado per week linked Reduces risk of cardiovascular disease and coronary heart disease. Typically, a serving is one-third of a medium avocado, or about 50 grams.

orange

The American Heart Association recommends that Consume four and a half cups of fruit every day. Oranges are rich in vitamin C, which has been shown to aid brain health. Vitamin C deficiency is common in people with depression.

“Oranges contain flavonoids such as hesperidin, which have antioxidant properties and may reduce inflammation in the brain and support overall mood stability,” Rosenstein said.

Research in 2022 reveals Researchers found that drinking flavonoid-rich orange juice three times a day for eight weeks improved symptoms of depression in young adults.

dark leafy vegetables

Dietary guidelines for Americans We recommend consuming 1.5 cups of dark green vegetables per week.

Dark leafy greens include kale, collard greens, spinach, Swiss chard, arugula, and bok choy.

“Green leafy vegetables are a good source of folate and magnesium, which are important in preventing depression.” The authors of the 2018 study wrote:. “Folic acid is involved in the metabolism of monoamines such as serotonin in the brain. Results from decreased serotonin synthesis [in a] Feeling depressed. ”

dark chocolate

3 week small survey in 2022 A study conducted in South Korea found that participants felt better after eating 10 grams of 85% cocoa dark chocolate three times a day.

The same effect was not seen in people who consumed chocolate with 70% cocoa or no chocolate at all.

Researchers believe this is due to changes in the microorganisms living in the gut.

“These results suggest that dark chocolate has a prebiotic effect by rebuilding the diversity and composition of the gut microbiome, which may improve mood via the gut-brain axis. ,” the researchers wrote.

Registered dietitian participating in Cleveland Clinic Canada’s Executive Health Program 1 serving of dark chocolate recommended 1-2 ounces or 30-60 grams.

One ounce is equivalent to about three thin squares of chocolate from a larger bar.