Many healthy foods have various benefits like vitamins, minerals, and even the chance to improve our mental health. We are what we eat; therefore, choosing these three top healthy foods will not only give us the opportunity to be healthy, but the ability to improve our mood.
1) Yogurt
According to everydayhealth.com, all dairy including milk, cheese, eggs, and yogurt are rich in calcium, vitamin D, and specific peptides that are prone to promote relaxation. Our stomach is home to 100 trillion bacteria called microbiome, which play an important part in our mental health. Several studies have shown that when the microbiome of mice becomes disrupted, they mimic human anxiety and depression. Eating yogurt with lower fat content can also stimulate a stronger positive emotional response. According to a 2013 study, they found that participants, who consumed yogurt twice daily for a month, had lower levels of activity of emotion and pain in areas of the brain, according to telegraph.co.uk. By enjoying dairy at least once a day, you can ensure that you will have a relaxing mood
2) Nuts
This easy and delicious snacking food is filled with important minerals like selenium, copper, magnesium, manganese, and zinc. Nuts also have the benefit of reducing levels of inflammation and other cardiovascular risk factors. Everydayhealth.com states that the four most important nuts to eat are walnuts, Brazil nuts, almonds and cashews. Walnuts are known to be rich of omega-3 and help replace B vitamins, critical for mood. Brazil nuts are loaded with magnesium, which calms the nervous system and zinc, which can combat anxiety. Almonds can be used to protect us against disease, provide us with energy, and even improve our hair shine. Lastly, cashews are one of the best sources for mono-unsaturated fats, which keep your brain healthy and fights off depression naturally.
3) Fish
Lastly, this oil-filled food is a great source of omega-3 fatty acids, which can strengthen brain function, including mood. Everydayhealth.com claims that our brains are mostly fat, utilizing the purpose of omega fatty acids for growth and development. When the brain doesn’t receive enough fatty acids, the structures of the brain cell membranes and nerve connections are inferior, leading to cognitive disorders. Omega-3 also alters brain chemicals like dopamine and serotonin. Eatingwell.com states that low levels of serotonin are linked with depression, aggression, and even suicidal thoughts. Dopamine however, is a rewarding chemical released during pleasurable experiences, such as eating.
Choosing the right food is the first step for not only improving our mood, but for improving ourselves.
