Being cooped up in the house can be a little frustrating. But remember, it’s for your own good. So stay home, and let us help you find ways to lift your mood. Now we know that chocolate and sugary foods can be a great mood lifter, but if you don’t want to add on those pesky pounds, try these 5 healthy foods that work just as great:
1.Bananas
Need to turn that frown upside down? Help yourself to a banana. They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin. Furthermore, one large banana (136 grams) provides 16 grams of sugar and 3.5 grams of fiber.
How does it work? When paired with fiber, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar levels that are too low may lead to irritability and mood swings. It is also a great source of prebiotics, a type of fiber that helps feed healthy bacteria in your gut. A robust gut microbiome is associated with lower rates of mood disorders.
2.Oats
Oats are great to keep you in good spirits all morning. You can enjoy them in many forms, such as overnight oats, oatmeal, muesli, and granola. They’re an excellent source of fiber, providing 8 grams in a single raw cup (81 grams). Fiber helps slow your digestion of carbs, allowing for a gradual release of sugar into the bloodstream to keep your energy levels stable.
3.Nuts
Nuts are full of healthy fats, and fiber. Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Almonds, cashews, peanuts, and walnuts are some of our favourite nuts that always bring a smile to our face.
Don’t believe us? A 10-year study in 15,980 people linked moderate nut intake to a 23% lower risk of depression. Finally, certain nuts such as Brazil nuts, almonds, and pine nuts, are good sources of zinc and selenium. Deficiency in these minerals, which are important for brain function, is associated with higher rates of depression.
4.Dark Chocolate
Now we all know, chocolate is rich in many mood-boosting compounds. Its sugar may improve mood since it’s a quick source of fuel for your brain. Furthermore, it may release a flow of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine — a substance chemically similar to cannabinoids that has been linked to improved mood.
Finally, chocolate has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote good mood. However, milk chocolate contains added ingredients like sugar and fat, so it’s best to opt for dark chocolate — which is higher in flavonoids and lower in added sugar. You should still stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high calorie food.
5.Yogurt
The probiotics in yogurt influence the balance of gut microbiota, which is associated with behavioral changes, through the existence of a gut-brain axis. These probiotics help fight depression and anxiety. Now is the time to take that yogurt to lift your mood.
Try these healthy foods to lift your mood without having to worry about your waistline.