These are brain chemicals like serotonin and dopamine that help the brain cells to communicate well being, patience, energy and calmness. Low serotonin level can make you feel worried, angry, stressed, anxious, and exhausted. So, kick off your day with these mood enhancing foods, some of which may be already present in your kitchen.
Carbohydrates, particularly whole grain bread or pasta, are loaded with essential amino acids that affect serotonin level. When we eat carbohydrates, our body produces insulin and a substance called tryptophan moves into brain and makes the nervous system active.
The foods that are helpful in releasing serotonin at its best are pasta, bread, rice, cereal, potatoes, sushi, and popcorn. But don’t think that all the carbohydrate can do the same job. For example, fruit, because of its sugar content-fructose releases insulin slowly and cannot boost the level of serotonin.
Serotonin level goes down with the passing of the day. So, eating carbohydrates in the afternoon or at night will help to boost your mood. Try them in the form of snacks when your stomach is empty to increase the serotonin level easily.
Turkey and Chicken
Low-fat protein foods release tyrosine, an amino acid which makes two chemicals in the brain known as dopamine and norepinephrine that improves mental alertness and sharpness. These chemicals also lift the energy level and also bring relief from stress. Tuna fish can also provide the same effect.
Omega-3 fatty acids
Researches and studies show that Omega -3 fatty acids are great mood boosters and can even help to fight depression. The fatty fishes like salmon, herring, mackerel, and sardines, along with eggs and dairy products are great sources of Omega-3 fatty acids. They play an important role in developing brain and communication network. Lack of omega-3 fatty acids can increase the risk of depression.
Drinking water enhances our mood immediately. Our body slows down when it is dehydrated because the flow of blood to the organs decreases. Drinking enough water will help to avoid weariness and hence, boost your mood.
Magnesium deficiency in our diet often leads to stress. Eating magnesium rich foods like bananas, leaf green vegetables, nuts, and beans can reduce stress and anxiety and can help you sleep better.
Today, most of us lead a very hectic life because of which the level of stress hormone rises. Seafood contains great quantity of Selenium which is a mineral that boost the mood, increases energy, and reduces tension and anxiety. Whole grain breads are also rich in selenium.
Grapes and oranges
Vitamin C is absolutely necessary to increase the level of norepinephrine. Lack of vitamin-C can result in fatigue as it inhibits the absorption of iron. Eating oranges and grapes can fulfill this deficiency and fill your life with vitality and energy as well as enhance your mood.
Some Essential Tips
Don’t eat carbohydrates along with fatty foods. It will surely slow down the digestion process. For instance, eating pasta combined with tomato sauce is a better option for enhancing mood than pasta in combination with cream sauce.
Instead of eating a large meal, eating small meals throughout the day can help you remain in better mood and energetic.
Consumption of excessive alcohol and caffeine can interfere with sleep and we all know that lack of sleep affects the mood badly. So, limit caffeine and alcohol consumption.