5 Mood-Boosting Foods

We’ve all heard the saying “you are what you eat”. One of the many things this phrase references is that you feel the physical and emotional effects of the foods you choose. If you aren’t nourishing your body with nutrient-rich meals, you may not have the energy, focus, or mindset to thrive in life. Let’s dive into the connection between what you eat, how you feel, and 5 mood-boosting foods to add to your diet.

What Are Mood-Boosting Foods?

We’ve all experienced a sugar crash a few hours after overindulging. The jittery feeling after we drink too much caffeine. Or the side effects of sluggish or uncomfortable digestion after eating fried, fatty, and greasy food. In addition to how you feel physically, consuming highly processed foods also impacts your mood and cognitive performance. These low- to no-nutrient foods may be why you just ate but have no energy. Or why you can’t focus and feel “off” today. The more processed foods in your diet, the less often you’ll achieve peak performance in all areas of your life.

By infusing your diet with nutrient-rich foods, you can boost your mood, cognitive performance, and physical performance.

5 Foods That Promote Peak Performance

The 5 foods below play a vital role in regulating energy levels and mood-related neurotransmitters for optimal focus, energy, and happiness.

#1 PROTEIN

Vegan proteins and lean meat proteins contain amino acids. Amino acids feed and fuel the neurotransmitters that regulate both your mood and your cognitive performance.

This includes:

•  Fish

•  Legumes

•  Poultry

•  Lean red meat

•  Low-fat dairy

•  Soy products

#2 COMPLEX CARBOHYDRATES

In diet culture, carbohydrates get a bad rap, but not all carbs are created equally. Complex carbs are your body’s primary source of physical and mental energy. Because they’re digested slowly, they deliver sustainable energy. Simple/processed carbs are what you should limit. Simple carbs are processed quickly, causing glucose to rapidly spike and drop, leaving you feeling drained.

Healthline identifies these complex carbs as mood-boosting foods:

•  Pulses including lentils, chickpeas, black beans, kidney beans, and pinto beans.

•  Whole grains including quinoa, oats, brown rice, wild rice, buckwheat, and millet.

•  Starchy vegetables including sweet potatoes, beets, parsnips, and hard squashes.

•  Fruits including berries, apples, oranges, bananas, peaches, and mangos.

#3 NUTS and SEEDS

Nuts and seeds are also a protein source, but they often contain brain-boosting Omega 3 fatty acids and amino acids that regulate the feel-good hormone serotonin. All sugar-free and low-to-no sodium nuts and seeds are a healthy option, just be mindful of portion size. You can eat nuts and seeds as a snack and sprinkle them on salad, oatmeal, and grains.

#4 VEGETABLES

Everything from spinach to kale, brussels sprouts, and carrots contain mood-regulating vitamins. It’s one of many reasons to get as many veggies in your diet as possible. While dark leafy greens are particularly nutrient-rich, “eat the rainbow”. This refers to filling your plate with a colorful range of fruits and vegetables to ensure the full range of essential vitamins and nutrients.

#5 HYDRATION

If your body is dehydrated, it impacts many aspects of health including reducing your rate of anxiety and depression. As a general rule, drink about half your body weight in water per day. Water should be your primary source of hydration, but you can also drink unsweetened herbal tea, soup, low-sodium broth, and low-sugar electrolyte beverages.

Need Help Personalizing Your Mood Boosting Foods?

If you need help personalizing the mood boosting foods in your diet, reach out to Nina’s Nutritional Values!