food and humor they are so intricately connected that they have inspired a new area of brain study: nutritional psychiatrywhich examines how what we eat affects how we feel.
As a dietitian and nutritionist Having researched and experienced this connection firsthand, I find it endlessly fascinating that we can empower ourselves to feel partly, or sometimes entirely, better based on our eating habits.
The foods you eat can make or break everything from your work and productivity to your mental state and physical health. To boost your mood and brain energy levels, include these 35 foods on your shopping list:
complex carbohydrates
1. Pumpkin seeds
2 apples
3. chickpeas
4. strawberries
5. Oatmeal
Complex carbohydrates contain more nutrients than simple carbohydrates and, due to their higher fiber content, take longer to break down.
They also help stabilize blood sugar levels, which can stabilize your mood. Fluctuations in blood glucose can make your mood change quickly, leaving you cranky, low on energy, and feeling downright terrible.
lean protein
6. Eggs
7. Salmon
8. Lentils
9. Chicken
10. Lean beef
Protein is necessary for healthy energy levels. It takes longer to digest than carbohydrates, keeping blood sugar balanced and providing long-lasting energy.
Also affects hormones that control satietyso when you eat enough, you can protect yourself from “sleep”.
Amino acidswhich are the building blocks of proteins, help repair and replenish tissues, and are needed by your body to make certain neurotransmitters.
healthy fats
folate
16. Spinach
17. Asparagus
18. brussels sprouts
19. Pomegranates
20. shellfish
Folate plays a role in dopamine production and impacts other mood-related neurotransmitters, helping you stay calm and carry on.
It has also been shown to help prevent neural tube defectssupport cell growth and repair, and regulate sleep patterns, especially as you age.
A deficiency in folate levels It has been linked to a number of brain problems, including dementia and depression.
Iron
Vitamin C
26. oranges
27. lemons
28. kiwi
29. bell peppers
30. Tomatoes
Vitamin C is a antioxidant it aids the body’s ability to produce neurotransmitters, including dopamine and serotonin, that work to stabilize mood.
Your body needs vitamin C to maintain and repair all tissues, so it helps wounds and cuts heal. Plus, your adrenal glands they need vitamin C to produce stress hormones, including cortisol. The more stressed you are, the more cortisol you will produce and the more vitamin C you will need.
melatonin
31. cherry pie
32. Grapes
33. barley
34. broccoli
35. Pistachios
Tryptophan, as well as nutrients like calcium and vitamin B6, help you make melatonin, but you can also get this “sleep hormone” from the foods listed above.
Melatonin does not have a soporific effect. Instead, it puts you in a state that helps you ease your way to sleep. Eating melatonin-rich foods before bed can help you make the most of the natural surge of this hormone that occurs at night.
patrick bananaMS, RDN, is a dietitian, nutritionist, chef, and author of “From Exhaustion to Balance: Over 60 Healing Recipes and Simple Strategies to Improve Mood, Immunity, Focus, and Sleep.” She has been featured in The Oprah Magazine, Shape, Health, Parenting and Good Housekeeping. Patricia received her master’s degree in nutrition from the Friedman School of Nutrition Science and Policy at Tufts University. follow her on Twitter Y Instagram.
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