Top Food Picks When You Are Feeling Low
Ever wake up one day feeling sad, anxious or depressed? We all do from time to time. Many factors affect our mood, such as stress, relationships, poor health, and so on. And when the ‘sadness’ is already there, too often it’s difficult to get rid of it. You might sleep it off, drink beer, or take medications. But did you know there are natural, even delicious strategies to boost your mood? There are foods that are known for their mood-enhancing properties. And no - they aren’t hard to find. Most of them could be sitting there for so long on your kitchen counter!
Berries
They are not only lovely to look at. Berries can also bring you inner joy! These delicious gems don’t only boost your mood, they also strengthen your immune system by loading your body with antioxidants that fight free radicals and repair damaged cells. Throw them on your cereal, smoothie or yoghurt. You can also enjoy them on their own. Berries come in so many varieties. Create your own ‘berry mix’ and have a healthy, satisfying and mood-enhancing snack each time!
Dark, Leafy Greens
Dark, leafy vegetables like kale, spinach, arugula and Swiss chard are loaded with antioxidants and essential nutrients, such as vitamins A, C, E and K, magnesium, calcium, potassium and iron. Eating them regularly improves your body’s resilience to stress. When you are less stressed, you are also less likely to feel anxious, irritable and depressed.
Walnuts
These nutrient-dense nuts are recommended for people experiencing mild depression. Walnuts have high levels of vitamin E, alpha linolenic acid and phenolic compounds which help fight mental decline. Snacking on a handful of walnuts in the evening may also help resolve your sleeping problems, which aggravate feelings of anxiety and depression. That is because these nuts are a rich source of melatonin - hormone that regulates sleep. Instead of having fatty and sugary ‘midnight snacks’ that cause you more mood problems, opt for walnuts. You will surely feel much better the next day.
Beans
We all know that beans are a haven of essential nutrients. They are a great source of iron, protein, folate, fibre and complex carbohydrates. But apart from these, beans also contain selenium - a mineral that is known to have mood-boosting benefits. Stock on dried beans. They store well.
Avocado
Avocado has always been rated as a super food. Why not? This creamy alternative to fatty dairy produce is packed with monounsaturated fats (good fats) and omega-3s that boost brain health. Mix it with your salad top it on your sandwich - avocado will surely add a more appetizing twist on your dish!
Lemon
Stressed to the max? Do yourself a favour and drink a glass of homemade lemonade. The vitamin C in lemons can help stabilise elevated cortisol (stress hormones), thereby reducing feelings of stress and anxiety and stress. Be wary of the commercially produced lemon juice though. Most of them are high in sugar which isn’t good for your body.
Dark Chocolate
Chocolate, when consumed in moderation, is particularly good for your mental health. It is high in magnesium which lowers stress, and contains l-theanine which is a natural mental and physical relaxant that keeps you alert without feeling drowsy after. Opt for dark chocolate which is made from at least 70% pure cocoa. After all, it’s where most the health benefits of chocolate come from.
Whole Grains
Complex carbohydrates, which you can get from whole grains, improves the production of serotonin in your brain. This “feel-good” hormone improves your mood and relaxes your brain and body. Plus, it helps you keep a steady blood sugar level, so you feel full for a much longer period of time.
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