According to numerous studies, people who eat a diet rich in red or processed meats, refined foods, sweets, low-fat dairy products, potatoes, and processed foods have a higher risk of depression. One such study was published in 2014 in the authoritative journal Nutrition.
On the other hand, a balanced diet that includes fresh vegetables, berries, fruits, whole grains, fish, olive oil, low-fat dairy products, and moderate amounts of animal foods is less likely to cause low energy, mood swings, and depressive thoughts.
Thus, the best thing you can do for yourself is to eat a balanced diet that is rich in nutrients that your body and brain in particular need. So before knowing which foods are essential for a good mood, we will have a look at things that lead to a bad mood.
Things That Contribute To Bad Mood
Here is the list of things that contribute to depression or bad mood:
- Mental Disorders: People with certain mental disorders, such as attention-deficit/hyperactivity disorder (ADHD) suffer from impulsive behavior. At times, such people experience extreme mood swings and depression. Thus, such a person must get proper treatment to cure his/her mental state.
- Alcohol: Many people suffering from mental health disorders, such as ADHD, rely on alcoholic drinks to feel better. As a result, they develop an addiction that can damage their health and can even lead to depression. Thus, you need to know how to treat ADHD and addiction if you want to restore your health.
- Diseases: People suffering from severe health diseases, such as cancer and cardiovascular diseases usually suffer from depression. This is because they are not able to cope with the diseases healthily. Thus, consult a psychologist if you feel depressed.
Products To Eat For Good Mood
Here is the list of products that are essential for a good mood:
According to Harvard scientists, oysters are good not only for libido but also for mental health. They are a rich source of zinc, which plays a key role in the functioning of the human brain.
In addition, they contain vitamin B12, omega-3 fatty acids, and selenium. These three nutrients affect brain performance. Studies reveal that people who have more zinc in their diet have a lower risk of becoming a victim of depression.
All berries are good for health, but blueberries, nevertheless, have special honor. It contains a record amount of antioxidants – polyphenols, which not only help maintain visual acuity but also protect the cells of our body (and the brain in particular) from harmful free radicals. Thanks to this, the brain functions correctly and the mood becomes better.
Kimchi And Yogurt
The beneficial microflora of our gut not only affects how we feel but also supports healthy brain function, which includes the prevention of depression. Therefore, it is worth incorporating fermented foods into your diet more often.
These include natural Greek yogurt (or homemade yogurt), crunchy sauerkraut , or a kimchi dish. It is also useful to consume a drink based on fermented milk products. All of them increase the population of beneficial bacteria in the human gut.
Salmon And Mackerel
Fatty fish varieties should be present in the human diet at least 1-2 times a week. You should include it in your diet as a side dish. Oily fish helps the body fight depression in two ways. Firstly, it provides omega-3-6-9 fatty acids, which are essential for the brain.
Secondly, they contain vitamin D, which strengthens the immune system. Never deny yourself the pleasure of eating oily fish, and consider introducing seaweed to your diet.
Spinach And Kale
Fresh leafy greens are undoubtedly among the top foods to fight depression because of their high nutrient content. Scientists studied 12 nutrients that have a huge impact on brain function. Leafy greens have been found to have the most valuable ingredients.
So, spinach, sorrel, nettle, cabbage, lettuce, and other varieties boast a high content of vitamin C, beta-carotene, and folic acid. By adding them to your diet, you can protect yourself from depression.
A recently published study showed that adults who regularly consumed walnuts showed a significant reduction in the risk of depression. In the same study, it turned out that 28-30 grams of nuts are a sufficient serving.
People who adhered to this norm had a 26% lower risk of depression. And those who ate the same amount, but other nuts reduced depression only by 8%. Scientists attribute this to the high content of omega-3 fatty acids, antioxidants, and vitamin E in walnuts.
Beef Liver, Eggs, And Turkey
Various studies show that low levels of vitamin B12, found in significant amounts in animal foods, may increase the risk of depression. Traditionally, vegetarians are deficient in this nutrient unless they make up for it with supplements. In foods of plant origin, vitamin B12 is present in a minimal amount.
It is worth paying attention to the natural sources of vitamin B12 and regularly including them in the diet. The advantage of animal foods is that they contain tryptophan, a substance that increases the level of serotonin in the body. This substance helps to improve mood and has a positive effect on the brain.
Green, unlike other varieties of tea, undergoes little processing and therefore retains almost all phytonutrients. Scientists note in it the high content of antioxidants and polyphenols. Thanks to this, the drink can speed up metabolism, reduce the risk of developing cardiovascular diseases and cancer, and prevent the occurrence of mental illness.
Chia Seeds, Flax Seeds, And Pumpkin Seeds
Chia and flax seeds are included in many weight loss programs, but their nutritional benefits do not end there. Not many people know that they are rich in Omega-3 fatty acids. So, one spoonful of chia seeds contains 61% of the daily norm, and flaxseed- 31%.
These seeds are useful for the health of the body and the prevention of depression and pumpkin seeds. It is known that they are high in tryptophan, a substance that resists stress and reduces the likelihood of developing depression.
We mentioned some products that are beneficial in improving your mood. So eat them and be healthy.