This article originally appeared on Oxygen
Many of us turn to food as a way to fill a emotional empty, but in a reverse reaction, the very food you expect to bring you comfort might actually be making things worse: According to the Journal of affective disordersthose who eat a poor diet are 40 percent more likely to have major depressive episodes compared to those who eat healthier. And vice versa, a study published in the Journal of Consumer Psychology found that being in a negative mood increases your propensity to eat unhealthy foods. The burgeoning field of nutritional psychiatry (yes, it exists) is dedicated to investigating this relationship, including foods with the potential to improve mood.
“How you feel has a lot to do with what you eat, or what you don’t eat,” he says. Elizabeth Somer, MA, RDauthor of food and mood (Holt Paperbacks, 1999) and eat your way to happiness (Harlequin, 2009). In a recent study published in the journal plus one, subjects suffering from depression found that eating healthier foods led to a reduction or elimination of their symptoms. “Certain foods can change your brain chemistry and help keep you happy, energized and calm,” says Somer.
These feel-good foods contain nutrients and compounds that naturally lift your low mood, de-stress and energize your outlook. Add one or more of them to your weekly meal plan and turn that frown upside down.
1. Fruits and Vegetables
It doesn’t matter if you prefer blueberries to blackberries or kale to cauliflower, eating plenty of fresh produce can improve your mental health: A study of nearly 9,000 adults published in Clinical Nutrition revealed that eating 470 grams of fruits and vegetables a day meant a 10 percent reduction in stress. Similarly, research conducted at the University of Leeds in England found that those who eat more produce reported a higher level of mental well-being and life satisfaction, likely due to higher antioxidant intake.
“The brain consumes more oxygen than any other tissue in the body, exposing it to a large daily dose of free radicals that can attack and damage cells,” says Somer. “Antioxidants deactivate these harmful compounds and, in turn, improve brain function.”
prescription: Green your smile by eating 3 cups of vegetables and 2 cups of fruit a day.
get your fix
2. Kefir
If you want to be happy, look for something rotten: a study published in Nutritional Neuroscience showed that those with a more robust gut population of Lactobacillus and Bifidobacterium — microbes found in fermented foods like kefir, miso and sauerkraut — experienced less anxiety and depression. The bacteria are believed to work with the brain to trigger the release of feel-good neurochemicals, and also help convert tryptophan into serotonin, a key hormone for mood regulation.
prescription: Eliminate a bad mood with 1 cup of kefir (or other fermented food) a day.
get your solution
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Use as a base for smoothies. (It is more liquid than yogurt).
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Stir into pancake and muffin batter.
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Whisk into a creamy salad dressing.
3. Chia seeds
Recent research found that premenopausal women with a higher intake of dietary fiber were less likely to experience life apathy.
Fiber helps regulate blood sugar and insulin levels, keeping your energy and mood in balance. Chia seeds provide 10 grams of fiber per 2-tablespoon serving to keep you going. “Fiber-rich foods are also rich in vitamins, minerals and antioxidants that protect brain tissue,” adds Somer.
prescription: Sow the seeds of happiness with 1 to 2 tablespoons daily.
get your solution
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Sprinkle on cereal and smoothie bowls.
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Use it as a crispy batter for chicken or fish.
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Make a chia pudding for dessert.
4. Salmon
An investigation in the newspaper. translational psychiatry found that those who ate several servings of fish a week were less likely to suffer from depressive disorders. Fatty fish like salmon, sardines, and mackerel contain omega-3 fatty acids and vitamin D, which help wire our brains for happiness: According to the magazine Molecular Psychiatrythe anti-inflammatory power of omegas helps short-circuit negative thoughts.
“Brain cell membranes are partially composed of DHA, an omega-3 fatty acid,” says Somer. “Yes [dietary] levels of this fat are adequate, your brain is more likely to function properly.”
prescription: Bring on the good times with three weekly 4-5 ounce servings of fatty fish.
get your solution
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Grill and eat over fresh vegetable salad.
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Blacken up a batch for a week of tasty sandwiches.
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Chop into pieces and add to the eggs for a fish frittata.
5. Walnuts
Women who regularly eat nuts, especially walnuts, show fewer depressive symptoms, less hopelessness and more energy, according to research published in the journal. nutrients. Walnuts contain alpha-linolenic acid, which has been shown in studies to fight inflammation, a contributing factor to depression.
xray: Avoid worries with 1 ounce of nuts a day.
get your fix
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Use it to replace pine nuts in pesto.
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Chop and mix with zoodles.
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Chop and use in homemade energy bars and balls.
6. Edamame
These green soybeans provide a high amount of magnesium, which has been shown in a number of studies to reduce the chances of developing depression. Magnesium plays a role in the development of serotonin, which acts as a natural antidepressant by balancing brain chemistry.
prescription: Keep the blahs at bay with 1 to 2 cups per week.
get your solution
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Boil and season frozen edamame for a midday snack.
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Add shelled edamame to salads and stir-fries.
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Mix into sauces like hummus.
7. green tea
A large review of studies found that for every 3 cups of tea consumed daily, particularly the green variety, the risk of depression was reduced by 37 percent. And a report published in public health nutrition showed that participants who drank 4 or more cups of green tea per day were 51 percent less likely to feel sad. Green tea provides catechins, antioxidants that help improve brain function and lower cortisol levels, as well as L-theanine, an amino acid that helps improve mental acuity and alertness.
prescription: Sip away the sadness with 2 to 4 cups of green tea daily.
get your solution
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Cook the rice in green tea water.
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Use chilled green tea as a liquid base for smoothies.
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Recycle used tea leaves by adding a pinch or two to stir-fries.
8. Lentils
Lentils are not only a good source of mood-boosting fiber, but they’re also loaded with folate, which can help women stave off the blues, according to the National Institute on Aging: Folate helps make neurotransmitters that regulate mood. Because folate cannot be stored in your body, you need a consistent dietary intake to reap the benefits.
prescription: Eat 2 cups (cooked) weekly to keep up with folate.
get your solution
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Use it as a plant-based filling for tacos.
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Sub for grains in a power bowl.
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Fold in a veggie burger mix.
9. Cocoa powder
You’re not dreaming, chocolate makes you feel better: according to research published in the journal depression anxietyeating as little as 3 ounces of dark chocolate per day keeps your outlook bright.
“Many benefits of chocolate can be attributed to its high levels of antioxidants, which elevate it from pure pleasure [food] to a protector of mind and health,” says Somer. A report published in the Journal of Psychopharmacology fHe found that daily exposure to phenylethylamine and polyphenols found in dark chocolate increase feelings of calm and satisfaction.
Look for cocoa powder instead of a chocolate bar to control your sugar intake, and choose all-natural cocoa powder instead of Dutch-processed; the manufacturing process of the latter reduces the potency of its natural antioxidants and thus its potential to improve mood.
prescription: Hit that chocolate high with 1 scoop daily.
get your solution
brain foggers
When it comes to brain-clouding foods, here are some of the biggest drawbacks.
ultra-processed foods
Those who eat a lot of ultra-processed foods (items that have been adulterated with sugar, preservatives, and unhealthy fats) are more likely to develop depression. Processed foods are inflammatory, trigger oxidation, disrupt the gut microbiome, and promote negative feelings.
Added Sugar
A study in the magazine. Medical Hypotheses suggests that eating too much added sugar may trigger the metabolic and neurobiological processes associated with depressive illness. Watch out for “hidden” additions in items like dressings, pasta sauces, and condiments.
Fast food
An investigation published in public health nutrition linked excessive consumption of fast food with an increased likelihood of developing
open depression. Fatty and salty foods increase oxidative stress, which negatively affects mood.
White Bread and Pasta
A British Journal of Nutrition study found that overeating high-glycemic foods like white bread and pasta can increase your chances of feeling sad.
Fat Fat
Spanish scientists found a link between the intake of trans fats and sadness. In contrast, they found that a higher intake of monounsaturated fats, such as those found in olive oil, almonds, and avocados, help protect against the blues.
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