Find out
which snacks to reach for next time you need a mood lift.
Change your
diet, change your mood? Science says the answer is yes. Food isn't just fuel
for the body; it feeds the mind and changes our moods. Food scientists are
still exploring the big picture regarding food and mood, but it's clear that
certain foods have a feel-good factor. Try these five mood-boosting snacks.
Bananas
offer serious mood-lifting power, with their combination of vitamins B6, A, and
C; fiber; tryptophan; potassium; phosphorous; iron; protein; and healthy
carbohydrates.
When you eat
a banana, you'll get a quick boost from the fructose as well as sustaining
energy from the fiber, which helps prevent a blood sugar spike and ensuing drop
in energy and mood. Carbohydrates aid in the absorption of tryptophan in the
brain, and vitamin B6 helps convert the tryptophan into mood-lifting serotonin.
Bananas are also a great source of potassium. While potassium isn't directly
related to mood, it's needed to regulate fluid levels and keep muscles working
properly, which is important for feeling energized, a key factor for a sunny
outlook. And finally, bananas also offer iron, which is crucial to producing
energy and fighting fatigue.
Best of all,
bananas are available year-round and are easy to tote -- just make sure to pack
them on top!
Walnuts
Walnuts
contain a handful of components that contribute to a good mood, including
omega-3s, vitamin B6, tryptophan, protein, and folate.
Higher blood
levels of omega-3s have been linked with better mood and lower rates of
depression, while lower blood levels of omega-3s have been associated with
higher rates of depression and negative feelings. An animal study authored by
Harvard Medical School Professor William Carlezon found that omega-3s and
uridine (another substance found in walnuts, which plays an important role in
helping metabolize carbohydrates) worked in the same way as standard
antidepressant medications.
The standard
dosage of omega-3 oils recommended by many experts is one gram (1,000 mg) per
day. You'll get about the same amount, as well as a healthy dose of fiber and
protein, in just half an ounce of walnuts. About two teaspoons of walnut oil
will also do the trick, but you won't get the all the nutrition you would from
the whole nut.
Sunflower
Seeds
Sunflower
seeds are a super source of folate and magnesium, two substances that play a
significant role in regulating and boosting mood. Just a handful of sunflower
seeds delivers half the daily recommended amount for magnesium.
Magnesium,
in addition to regulating mood, plays an essential role in hundreds of bodily
functions. Magnesium deficiency is often responsible for feelings of fatigue,
nervousness, and anxiety (since it triggers an increase in adrenaline), and
it's been linked to various mood disorders. Sufficient, stable magnesium
levels, on the other hand, help us achieve a calm and relaxed state, the
prefect precursor to a good mood. It's so effective, in fact, that scientific
studies have shown magnesium supplementation to be beneficial in treating major
depression, suicidal tendencies, anxiety, irritability, and insomnia.
Folate (also
known as vitamin B9 and as folic acid) is a B-complex vitamin that's intimately
linked with nervous system function. Folate deficiency may result in feelings
of irritability, depression, and brain fog, as well as insomnia. Being well
rested and keeping a clear head are two of the primary factors in fueling a
good mood, so snacking on sunflower seeds is a smart move in more ways than
one.
Sunflower
seeds are a good source of tryptophan and are often recommended by nutritional
experts as a natural method of boosting serotonin levels. They're also rich in
fiber, which helps maintain stable hormone levels -- one of the keys to keeping
even-keeled.
Dark
Chocolate
A number of
unscientific studies name chocolate the number-one craved food in America, so
it makes sense that indulging in chocolate makes for a happy experience. And as
it turns out, there are some real reasons why that's so. For one, chocolate
contains a number of substances that elevate mood, including fat, sugar,
caffeine, phenylethylamine, flavonols, theobromine, and tryptophan.
Caffeine and
theobromine are two naturally occurring stimulants found in chocolate. Along
with sugar and fat, these substances provide a swift burst of energy and
mood-lifting power. Chocolate also contains the mood-boosting compounds
phenylethylamine, tyramine, tryptophan, and magnesium. While these substances
are found in many other foods, even in higher concentrations, chocolate has an
advantage because of its appeal on several sensory levels: it has a rich,
mouth-pleasing texture; an intense taste; and an appealing aroma. For many of
us, just the idea of indulging in chocolate is enough to elicit a positive
emotio Eggs
Eggs might
not be the first food that comes to mind when you think of a snack, but a
hard-boiled egg is easy to make and easy to transport. It's also a really
good-for-you and good-for-your-mood snack. Full of high-quality protein and
omega-3s (from hens eating a diet rich in omega-3s), eggs are also an excellent
source of vitamin B12 (riboflavin) and a good source of vitamins B2, B5, and D.
And one boiled egg contains more than 20 percent of the daily recommended
amount of tryptophan.
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