Healthy Living: Feeling Low? Try Having Some of These on Your Plate

We have all encountered a few mood-blues every now and then… and, while turning to food is not the solution, it does help to have an increased intake of particular types of nutrients/foods that can help with your health and state of mind.

Try having these foods more often:

Foods rich in Omega-3

Omega-3

Foods with omega-3 fatty acids can help protect against depression. There have been studies which suggest that omega-3 fatty acids positively affect neurotransmitter pathways.

Sources of Omega-3: Fish, walnuts, chia seeds, tofu, avocados, Brussels sprouts.

Oatmeal

Fiber

Soluble fiber helps blood sugar levels to balance out by slowing down the absorption of glucose into the blood, and hence boosts your mood.

Good sources of soluble fiber: oatmeal, beans, citrus fruits, peas, strawberries, and apples.

Carbohydrates

While keto diets have become popular, it may be noted that certain kinds of carbohydrates can have many benefits including serotonin production. Serotonin is a hormone that is known to elevate your mood.
To increase serotonin with foods, the best strategy involves eating proper carbohydrates, as well as foods containing the amino acid tryptophan.

While simple carbs ought to be avoided given that their impact is very short-lived, foods with complex carbohydrates can be very beneficial.

Sources of complex carbs: Barley, beans, butternut squash, brown rice, carrots, lentils, and oats.

Fruits and vegetables

Certain fruits and vegetables can help with our moods better than others.

Eat broccoli and leafy green vegetables, such as spinach and kale. Fruits like oranges, bananas, mangoes, pomegranates, blueberries, and strawberries are very helpful for boosting your mood.

Green tea

Green tea contains an antioxidant known as theanine, which acts as a calming agent.

Ensure you’re getting enough vitamin D

Vitamin D is therapeutic. Combat a bad mood by eating foods with vitamin D or going for a walk on a nice sunny day.

We do know that some foods can be unhealthy too. Try avoiding these:

Sweets and simple sugars

Simple sugars that are broken down quickly can give you a temporary rush, but you’ll come crashing down as your blood sugar levels drop. Therefore, it’s best to avoid these types of foods.

Processed/deep fried foods

Many deep fried foods are cooked in oils that are rich in omega-6 fatty acids. Omega-6 fatty acids can block the mood boosting omega-3 fatty acids.

It’s rather difficult to know for certain what can work to get you out of a bad mood. However, it’s best to stick to healthier options such as lean proteins, fresh fruits, and vegetables, while avoiding unhealthy, processed foods.

With inputs from the Internet and print sources

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