When you’re feeling down, it can be tempting to turn to food to lift your spirits. However, the sugary, high-calorie treats that many people resort to have negative consequences of their own.Recently, research on the relationship between nutrition and mental health has been emerging. Yet, it’s important to note that mood can be influenced by many factors, such as stress, environment, poor sleep, genetics, mood disorders, and nutritional deficiencies.Therefore, it’s difficult to accurately determine whether food can raise your spirits. Nonetheless, certain foods have been shown to improve overa<warningtag>ll brain health and certain types of mood disorders.</warningtag>

Using food to put yourself in a happy mood

<ul><li>Chocolate is rich in many mood-boosting compounds. Its sugar may improve mood since it’s a quick source of fuel for your brain.</li><li>It may release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine — a substance chemically similar to cannabinoids that have been linked to improved mood.</li><li>It’s high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation </li><li>Chocolate has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may<warningtag> also promote a good mood.</warningtag></li><li><warningtag>Because milk chocolate contains added ingredients like sugar and fat, it’s best to opt for dark chocolate — which is higher in flavonoids and lower in added sugar. </warningtag></li></ul>

Dark chocolate

Oats are a whole grain that can keep you in good spirits all morning. You can enjoy them in many forms, such as overnight oats, oatmeal, muesli, and granola.Oats provide the fiber that can stabilize your blood sugar levels and boost your mood. They’re also high in iron, which may improve mood symptoms in those with iron deficiency anemia.

Oats

<ul><li>Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own.</li><li>Fatty fish like salmon and albacore tuna are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — that are linked to lower levels of depression.</li><li>Although there’s no standard dose, most experts agree that most adults should get at least 250–500 mg of combined EPA and DHA per day.</li></ul>

Fatty fish

Nuts and seeds are high in plant-based proteins, healthy fats, and fiber.Certain nuts and seeds are high in tryptophan, zinc, and selenium, which may support brain function and lower your risk of depression.

Nuts and seeds

<ul><li>Since up to 90% of your body’s serotonin is produced in your gut, a healthy gut may correspond to a good mood. </li><li>Fermented foods, which include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood.</li><li>The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids.</li><li>During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels.</li><li>It’s important to note that not all fermented foods are significant sources of probiotics, s<warningtag>uch as in the case of beer, some bread, and wine, due to cooking and filtering.</warningtag></li></ul>

Fermented foods

Coffee is the world’s most popular drink, and it may make the world a bit happier, too.
The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention.
Moreover, it increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine.

Coffee can put you in a happy mood

Although the mechanism isn’t clear, a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders.Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress — an imbalance of harmful compounds in your body.

Berries

<ul><li>In addition to being high in fiber and plant-based protein, beans and lentils are full of feel-good nutrients.</li><li>They’re an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA), all of which are important for regulating mood.</li><li>Furthermore, B vitamins play a key role in nerve signaling, which allows proper communication between nerve cells. Low levels of these vitamins, especially B12 and folate, have been linked to mood disorders, such as depression.</li></ul>

Beans and lentils

Bananas are a great source of natural sugar, vitamin B6, and prebiotic fiber, which work together to keep your blood sugar levels and mood stable.

Bananas

Small things  you can do every day to quickly put yourself in a mood. 

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Mental Health

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Mood Boosters: Put Yourself in a Happy Mood 

Here are 9 healthy foods that may put you in a happy mood.

It may be tempting to turn to unhealthy items like cookies or ice cream when you're feeling down, but these high calorie foods are unlikely to improve your spirits. Here are 9 healthy foods that can really boost your mood.