1.) Probiotic-rich foods
In a recent Dutch study, 20 healthy volunteers received either a probiotic supplement or a placebo for four weeks. Those who received the probiotic supplement showed a significantly reduced reactivity to sad mood, which was largely due to a reduction in aggressive thoughts, and over-thinking or obsessing on negatives. The conclusion: the type and amount of bacteria in your digestive tract impacts your mood. Scientists even have a name for it: the gut-brain axis, or the communication highway between the GI tract and the brai.
In an animal a study conducted at McMaster University in Ontario, gut bacteria from mice with different personalities were swapped. Fearless mice became timid after receiving gut bacteria from anxious counterparts, and the reverse was also that the fearful rodents became more expressive and less apprehensive. The researchers also found that aggressive mice became calm when scientists changed their gut microbes by health-ing up their diets. All of this means that, for all intents and purposes, your gut bacteria can literally be mind-altering. To reap the benefits, stock up on probiotic-rich fermented foods, including kimchi, sauerkraut, and kefir, or consider popping a probiotic supplement.
2.) Fruits and veggies
In a study published in the British Journal of Health Psychology, nearly 300 young adults kept daily food journals for three consecutive weeks, in addition to completing psychological and mood-related ratings. Researchers found that a higher intake of produce resulted in more energy, calm, and a greater sense of happiness. They also noted that the effects were seen not only on the days more veggies and fruits were consumed, but also throughout the following day. Another study, published in the journalÂ Social Indicators Research, which tracked 80,000 adults, found that consuming a higher amount of produce boosted mental well-being, with the magic number for happiness being seven daily servings. To use produce to elevate your mood, choose fruits and veggies first, and build each meal around them.
3.) Dark chocolate
The antioxidants in dark chocolate can trigger the walls of your blood vessels to relax, lowering blood pressure and improving circulation. That may be why one study found that eating about an ounce and a half of dark chocolate daily for two weeks reduced levels of stress hormones in people who rated themselves as highly stressed. Dark chocolate also contains magnesium, a mineral that has been shown to help alleviate PMS symptoms, including fatigue, depression, and irritability. Finally, dark chocolates unique natural substances trigger a sense of euphoria that’s similar in to the feeling of being in love!
Mushrooms are rich in selenium and research has linked a deficiency of this mineral (which doubles as an antioxidant) to a higher risk of depression, anxiety, and fatigue. Mushrooms are also the only plant source of natural vitamin D. In a study of people with seasonal affective disorder, which affects 11 million Americans, scientists found that those who upped their vitamin D intake experienced an enhanced mood. To bolster your intake, incorporate mushrooms into omelets or quiche at breakfast, salads at lunch, and sauté, grill, or oven roast them at dinner.
5.) Walnuts & Flax
Nuts and seeds, especially these two, are loaded with alpha-linolenic acid. In research from the Nurses’ Health Study, women who had the most ALA in their diets were less likely to be depressed. Here’s how it works: When your blood levels of ALA are low, so are you; low ALA levels fan the flames of inflammation, which has been linked to depression. What’s more, low ALA also decreases levels of the brain chemicals dopamine, which is responsible for feelings of joy, and serotonin, which inhibits anger and aggression.
These summery treats also are packed with vitamin B6, which a 2010 study says reduces depression in people 65 and older. And that’s not all: These bright yellow beauties contain the antioxidants beta-carotene, lutein, and zeaxanthin, higher levels of which are linked to higher moods.
The juice of this seed-packed fruit lowered blood pressure, anxiety, and depression in study participants who drank a glass of it every day for 2 weeks.
8.) Wild Salmon
Wild salmon contains Omega-3 , which is an essential fatty acid that plays an important role in brain health and contributes up to 18 percent of the brain’s weight .The body does not naturally produce Omega-3s, so the fatty acid needs to be consumed from outside sources. Deficiency symptoms include fatigue, mood swings, memory decline, and depression.
Studies show a correlation between consumption of fish with high levels of Omega-3 fatty acids and a decreased risk of depression. Whether eating fish or snacking on chia seeds, increasing your intake of omega 3 fatty acids may help combat depression. omega 3 fatty acids are found in fatty fish like wild salmon, flaxseed, walnuts, and chia seeds
(1,2,3,4) http://www.health.com/nutrition/6-foods-that-can-make-you-happier CYNTHIA SASS, April 27, 2015
(5,6, 7)https://www.prevention.com/food/food-remedies/foods-proven-to-boost-mood-and-happiness/slide/3 Denise Foley July 17, 2014
(8) https://greatist.com/happiness/nutrients-boost-mood MAYA DANGERFIELD 2018