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Mood Food: Can What You Eat Affect Your Happiness?

The best foods to eat

  • Protein to help slow the absorption of carbohydrates in your blood and increase the release of dopamine.
  • Vitamin D may help relieve mood disorders.
  • The vitamins folate and B-12 may help ease depression. Broccoli, lentils, oatmeal, oranges, dark leafy greens are good sources of folate. Vitamin B-12 can be found in cottage cheese, lean beef, and salmon.
  • Soluble fiber can slow the absorption of sugar into your bloodstream and increase serotonin. You can find healthy amounts of fiber in oats, beans, pears, peas, and brussels sprouts.

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Mood Food: Can What You Eat Affect Your Happiness?

Mood Food: Can What You Eat Affect Your Happiness?

https://www.healthline.com/health/mood-food-can-what-you-eat-affect-your-happiness

healthline.com

4

Key Ideas

Eat often enough

According to research, eating regular meals and snacks at the same time every day helps keep your blood sugar levels steady. 

If you feel like your blood sugar might be dipping frequently, talk to your doctor. This could be a sign of hypoglycemia - a health condition that causes people to need to eat frequently.

Don’t skip meals

Skipping meals actually makes your body less able to assimilate food, and you are more liable to overeat at the next meal. 

If you keep yourself from getting too hungry, you may be able to avoid a bad mood.

What foods to avoid

The biggest bad mood culprits are refined carbohydrates and refined white starches that cause your blood sugar to go up and down like a rollercoaster.

Blood sugar spikes and drops can leave you with a short-lived burst of energy followed by a tired, cranky feeling.

The best foods to eat

  • Protein to help slow the absorption of carbohydrates in your blood and increase the release of dopamine.
  • Vitamin D may help relieve mood disorders.
  • The vitamins folate and B-12 may help ease depression. Broccoli, lentils, oatmeal, oranges, dark leafy greens are good sources of folate. Vitamin B-12 can be found in cottage cheese, lean beef, and salmon.
  • Soluble fiber can slow the absorption of sugar into your bloodstream and increase serotonin. You can find healthy amounts of fiber in oats, beans, pears, peas, and brussels sprouts.

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Complex Carbohydrates

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Antioxidants

Our cells generate energy through oxidation, but oxidation also reduces the dopamine and serotonin in the brain and creates oxidative stress.

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Omega 3

Omega 3 are polyunsaturated fatty acids that are involved in the process of converting food into energy. They are important for the health of the brain and the communication of its feel-good chemicals dopamine, serotonin and norepinephrine.

Omega 3 are essential nutrients that are not readily produced by the body, so we must include foods high on it in our diet. 

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Fiber gap

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Instead of munching on fruits, vegetables, beans, nuts, and seeds, more than half of the calories Americans consume come from ultra-processed foods. On any given day, nearly 40 percent of Americans eat fast food. These prepared and processed meals tend to be low in fiber, or even fiber free. 

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