Do you sometimes suddenly experience feeling low on energy for no particular reason? Even though it is inevitable, there are ways to improve your mood whenever you want quickly. One of these ways is through eating specific types of food.
Eating sugar-laden foods is not good when feeling stressed. These kinds of foods can make you feel weak and tired. You should consider eating the following instead if you want to be in a brighter mood most of the time:
Eating oatmeal is an effective mood lifter since it has a low glycemic index. This means energy is slowly released into the bloodstream. As a result, blood sugar and mood levels are more stable. Selenium, which is found in oats, also contributes to improving your mood. You can eat oatmeal with a spoonful of nuts, honey, or yogurt for extra protein in the morning.
A bowl of whole-grain cereal is a good source of B vitamins that includes B6, thiamin, B12, and folate. These vitamins help produce serotonin in the brain. Serotonin elevates the mood, reduces anxiety, and makes you feel more energetic.
Oily fish such as salmon is a rich source of omega-3 fatty acids, which increases the brain’s function. This includes mood improvement and protection against depression. In a study conducted to 22,000 Norwegians, some of the participants were asked to take cod liver oil, and some were not. The researchers found that 30% of those who took the cod liver oil were less likely to feel depressed compared to those who did not. Because the brain is mostly composed of fat, omega-3 fatty acids are essential.
Milk products, including non-dairy milk such as almond milk and soy milk, are good sources of vitamin D. It can make you feel better since vitamin D stimulates the production of serotonin. A study conducted in 2008 reported that this vitamin can relieve symptoms of depression.
5. Dark Chocolate
It is known that chocolate seems to make almost anything better. Dark chocolate, in particular, releases endorphins and increases the levels of serotonin in the brain. In a study done to 30 participants, they were asked to eat 40g of dark chocolate each day for over two weeks.
It was found out that their anxiety decreased, and they produced fewer stress hormones during this period. Nevertheless, keep in mind to eat some small squares only and not the whole bar to boost your mood.
Aside from potassium, bananas are rich in vitamins A, C, and B6, fiber, iron, carbohydrate, and amino acid tryptophan. Carbohydrates that improve your mood help in absorbing tryptophan in your brain, and B6 aids in converting tryptophan to produce serotonin.
Aside from improving your mood, tryptophan also makes you have a better quality of sleep. This essential amino acid has been utilized in treating anxiety, insomnia, and depression. To get tryptophan, you can consume a medium-sized banana as your snack or slice it and eat put onto your oatmeal every morning.