#WellnessWednesday

We all have experienced mood swings some or the other time in life…

Though it’s important to note that mood can be influenced by many factors, such as stress, environment, poor sleep and genetics.

Recently, research on the relationship between nutrition and mental health has been emerging.

There are certain foods that can help elevate mood…

1. Fatty fish

Omega-3 fatty acids are a group of essential fats.

Omega-3s contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signaling.

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

2. Dark chocolate

Chocolate is rich in many mood-boosting compounds.

Its sugar may improve mood since it’s a quick source of fuel for your brain.

Cocoa is 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.

 Dark chocolate — which is higher in flavonoids and lower in added sugar.

3. Fermented foods

Fermented foods, which include kimchi, yogurt, kefir, kombucha, may improve gut health and mood.

During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels.

4. Bananas

Bananas may help turn a frown upside down.

They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin

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.

5. Oats

They’re an excellent source of fiber, providing 8 grams in a single raw cup (81 grams).

Fiber helps slow your digestion of carbs, allowing for a gradual release of sugar into the bloodstream to keep your energy levels stable.

Oats provide 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.

6. Berries

Berries are rich in disease-fighting antioxidants, reduce oxidative stress. Remove toxins from body. Which may lower your risk of depression.

7. Nuts and seeds

Certain nuts and seeds are high in tryptophan, zinc, and selenium, which may support brain function and lower your risk of depression.

8. Coffee

Coffee provides numerous compounds, including caffeine and chlorogenic acid, that may boost your mood.

Moreover, it increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine.

9. Beans and lentils

Beans and lentils are 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.

10. Select Selenium-Rich Foods

Selenium supplementation of 200 micrograms a day for seven weeks improved mild and moderate depression in 16 elderly participants, according to a small study from Texas Tech University.

Foods rich in selenium are foods we should be eating anyway such as:

• Seafood
• Nuts and seeds
• Lean meat
• Whole grains
• Beans/legumes
• Low-fat dairy products

Include all these foods in your daily diet and stay happy every-day!