12 Foods to Improve Your Mood

(The above title, folks, is as poetic as I get.  I apologize for beginning with a parenthetic reference, but I thought you might like to know, or not).  Food and our moods are inexorably linked.  We know, for example, that when we’re feeling stressed or depressed (Hey, more rhyming) we tend to eat unhealthy, high calorie foods.  Why is that?  Smart people have determined that it’s linked to our fight or flight reflex.  In other words, our bodies and minds sometime have trouble distinguishing between traffic induced stress and being corned in the forest by a pack of wolves and our bodies demand calories to deal with the threat, whether that involves fleeing of fighting.

This process can then turn into a vicious cycle as that unhealthy food might give us a fleeting moment of euphoria, eventually it makes us even more depressed which can make us crave more unhealthy foods and so on and so on.  However, there’s good news.  Certain foods can indeed, improve our mood by reducing feelings of stress and anxiety if consumed on a regular basis, which, in turn, prevents our cravings for unhealthy foods.  This would be the opposite of a vicious cycle, a sort of benevolent cycle.

Here are 12 foods that can improve your moods:

• Dark chocolate…in moderation, an ounce or so per day. The antioxidants present in cocoa aids in reducing the stress creating hormone, cortisol.  So, take a small stress break everyday and indulge in a small chunk of dark chocolate, just don’t overdo it.
• Grapes, just not in liquid form due to the fact that alcohol is a known depressant. Grapes are full of antioxidants known as flavonoids which has been linked to improved mood.
• Spinach and other leafy greens like Swiss chard, collards, kale and romaine. All are high in magnesium, which most Americans are lacking.  Aside from improving mood, leafy greens also boost brain health.
• Blueberries and blackberries which contain more antioxidants than any other commonly consumed fruit or veggie. The flavonoids and anthocyanidins (pigment) in these little balls of goodness regulate mood, improve memory and slow aging in the brain.
• Water as dehydration causes fatigue, bad moods, low energy levels and decreased mental functions. Simply staying hydrated can stave off that horrible “hangry” (angry and hungry) feeling that induces us to eat in an unhealthy manner.
• Green tea which has been linked to reduced depression in elderly people by the American Journal of Clinical Nutrition. This is due to the presence of the amino acid L-theanine that fights anxiety and just the right amount of caffeine.
• Salmon and other fish high in omega-3 fatty acids like mackerel, sardines and tuna. All are also high in folate and vitamins B12 and D which have been shown to lower anxiety levels.
• Oysters do not only improve your levels of, how do I say this?…amorous desire, they also improve your mood with their high levels of zinc and vitamin B12. A severe deficiency of B12 has been shown to increase levels of irritability and depression.  As for the amorous desire thing, not sure about that, but give it a shot…can’t hurt.
• Avocados show up on EVERY healthy food article I’ve ever written. There’s a reason for that.  They are a very nutrient dense food that contain healthy fatty acids, folate, potassium and vitamins K, C, B5, B6 and E.
• Nuts especially walnuts and almonds, just consume them un or lightly salted. They are high in calories, so limit your intake.  Don’t worry, you’ll get the required amount of fiber, protein and omega-3 fatty acids to reduce depression, stress and anxiety.
• Probiotic yogurt and fermented foods such as sauerkraut and kimchi. There seems to be a newly discovered link between gut and brain health and the fact that balanced gut health can lead to better mood and reduced levels of stress and anxiety.
• Bell and chili peppers contain high levels of vitamin C which reduces the level of the stress producing hormone cortisol and the same pigment producing nutrient (anthocyanidins) found in blueberries.

So, the next time you feel your stress and anxiety levels rising, grab a handful of blueberries, slurp a few oysters, eat some almonds and wash it all down with a warm mug of green tea