We all know that what we eat has a significant impact on our performance, metabolic function, and overall health. But did you know that the food you eat can also affect your mood and your mental wellbeing?
There are a number of research studies that prove that eating certain types of foods can lower our risk of depression, as well as give our mood a boost, making us feel happier and motivated. In this article, we are listing the findings of a couple of research studies, as well as a few dietary recommendations that you can follow to put yourself in a good mood.
How Food Can Affect Mood?
A randomized controlled trial evaluated the effectiveness of a dietary intervention in the management of moderate to severe depression. During this study, 67 people were enrolled and were divided into two groups. The social support group was engaged in activities and discussions of their interest. On the other hand, the diet support group was provided personalized dietary advice and nutritional counseling support. The individuals enrolled in diet support group were also prescribed a diet comprising of the following food groups:
- Chicken – 2 to 3 times a week
- Eggs – Up to 6 per week
- Fish – Twice a week
- Fruits – 3 servings a day
- Lean red meat – 3 to 4 times a week
- Legumes – 3 to 4 servings a day
- Low-fat and unsweetened dairy foods – 2 to 3 servings a day
- Raw and unsalted nuts — 1 serving a day
- Vegetables – 6 servings a day
- Whole grains – 5 to 8 servings a day
After 12 weeks, a depressing rating scale was used to determine the effectiveness of the two interventions. It was found that those who received dietary intervention experienced greater reductions in their depressive symptoms as compared to the group that received social support intervention. While the underlying mechanism of how foods can boost mood and help manage depression is not well understood, it is true that certain foods can reduce oxidative stress, thereby improving cellular functioning and overall health.
3 Foods That Can Boost Your Mood
- Chocolate — A study conducted at the Nestle Research Center in Switzerland found that consuming 1.4 ounces of dark chocolate every day could reduce the levels of cortisol, which is a stress hormone.
- Carbohydrates — Consuming a diet that contains carbohydrates, low-fat dairy products, beans, and fresh fruits and vegetables can make you happier. This is due to the fact that carbohydrates stimulate the release of serotonin, the feel-good chemical, improving our mood and mental wellbeing.
- Fruits and Vegetables — Fruits and vegetables are rich in anti-oxidants and a variety of vitamins that can reduce an individual’s risk of depression. Therefore, make more veggies and fruits a part of your diet to boost your mood naturally.
So, if you are feeling blue or are in need of some motivation, adding these foods to your diet might help. To learn more about developing a personalized diet plan that’s best suited for your physical and psychological health, contact us at 877.505.7374 or email at firstname.lastname@example.org.