You probably already know that what you eat and drink can influence your mental wellness. From daily stressors to anxiety, depression, ADHD and chronic stress, the nutrients you put into your body have the potential to help, or hinder, how you feel and think.
With this in mind we asked a handful of dietitians what they rely on for a mood boost. Here are the top mood-boosting foods, according to dietitians.
1. Eggs
“First, they’re so quick to make, so it’s an easy lift with nearly instant gratification. Plus, I know I’m getting vitamin D, which is hard to get enough of from food. There is a well-established link between vitamin D status and depression,” says Frances Largeman-Roth, RDN, a nutrition expert and author of “Smoothies & Juices.”Research shows that people with depression tend to have low vitamin D levels, and some findings (though the science is mixed) suggest that supplementing with vitamin D could help with depression. “Eggs also just look sunny on my plate, and we can’t forget that people eat with their eyes,” Largeman-Roth adds.
2. Citrus fruit
“Citrus fruit is one of the raw fruits and veggies linked to a higher positive mood and life satisfaction. Plus, citrus is rich in vitamin C, and research suggests that getting enough vitamin C may decrease stress-related issues like depression and anxiety. Even just the smell and bright colors of citrus fruit can make me feel happier and energized,” says Dawn Jackson Blatner, RDN, author of “The Superfood Swap.”3. Chocolate
Sarah Pflugradt, M.S., RDN, CSCS, says, “OK, this seems like a no-brainer, but I love chocolate and it makes me happy. It doesn’t take a lot, just a bite or two, and I instantly feel better. Research suggests that chocolate may stimulate the release of endorphins, so maybe that’s why it makes me happy -- because it’s supposed to! Chocolate also makes me thirsty -- I know it’s a little strange -- so I always drink a full glass of water with it, so I get a hydration kick as well.”4. Kombucha
“When someone suggested that I try swapping my nightly glass of wine for a glass of kombucha, I never dreamed I might actually begin to want kombucha over wine. I’ve found my 5 o'clock glass of kombucha (over ice and in a fun glass) seems to calm my mind, and I look forward to it. This immediate mood boost may be more of a placebo effect, but regular intake of probiotic-rich food and drink is one of the best ways to boost gut health long-term,” says Carolyn Williams, Ph.D., RD, author of “Meals That Heal: 100 Everyday Anti-Inflammatory Recipes in 30 Minutes or Less,” and co-host of the Happy Eating Podcast.5. Pizza
Chris Mohr, Ph.D., RD, of Mohr Results, says, “Sure, there’s science on foods for mental health, but eating for joy is a big benefit to my mental health. Pizza is a favorite food. For me it’s the entire process -- making the dough, considering the toppings and sharing it with my crew and friends all around our outdoor pizza oven. Eating and cooking for friends brings me joy regardless of the foods we’re eating!”EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.
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