5 Foods that Lift Your Spirits, According to Science
There are a number of foods that can lift your spirits. This is due to the phytochemical compounds inside them. For this reason, you’ll find it beneficial to include them in your diet.
As s matter of fact, your moods have a lot to do with your diet and your lifestyle. For example, an alteration of your intestinal microbiota could generate a greater risk of developing depression and anxiety. For this reason, it’s essential to take care of the bacteria that live in your intestine.
Yogurt lifts your spirits
First on our list of foods to lift your spirits is yogurt. This food contains probiotic bacteria. In fact, a study published in the journal Nutrients stated that probiotics are capable of improving mental health. They can either be used as a preventive measure or as a treatment.
Most nutrition experts recommend regular intake of fermented foods. In fact, almost all of them contain beneficial bacteria that help increase the density and diversity of the microbiota. In addition, you should ensure the presence of adequate fiber in your diet as this allows the growth of these microorganisms.
Chocolate improves your mental health
In the supermarket, you’ll find a large quantity of very low nutritional quality chocolate. However, chocolate that contains high levels of cocoa can have a positive effect on your health. That’s because it contains antioxidants. These are capable of neutralizing the formation of free radicals.
The journal, Depression and Anxiety, published research that stated regular consumption of dark chocolate is associated with a lower risk of depression. Indeed, this food is capable of improving your mood. This is due to its effect on your synthesis of serotonin. However, to reap the benefits of chocolate, you must incorporate it into a balanced and varied diet.
Walnuts lift your spirits
Walnuts contain an amino acid called tryptophan in significant amounts. This element acts as a precursor for serotonin. That’s one of the neurotransmitters involved in regulating your mood. Furthermore, regular consumption of walnuts improves the quality of your sleep and rest. This, in turn, is associated with lower incidences of depression and stress.
In general, almost all experts recommend the inclusion of nuts in your diet. However, you should moderate your consumption of them. That’s because they’re foods with a high density of energy. In fact, If they’re eaten in excess, you might experience an energy imbalance. This could lead to an increase in weight.
Chilis relieve chronic pain
The inflammatory mechanisms of the body are, in many cases, responsible for emotional disturbances. For this reason, including foods with anti-inflammatory properties can often be a good solution for these kinds of health problems.
Chili peppers and hot peppers contain a substance that’s capable of exerting this effect. It’s called capsaicin. This is what gives chilis their characteristic flavor. It also causes a certain kind of analgesia. That’s why experts sometimes recommend their inclusion in the diet in order to improve the management of chronic pain.
Salmon improves your mental health
All blue fish stand out for their lipid profile. In fact, they contain fatty acids from the Omega-3 series. These are compounds that are necessary to guarantee the correct development and function of your brain.
In addition, salmon has a significant anti-inflammatory effect. Therefore, it can help prevent episodes of stress and anxiety.
Add mood-boosting ingredients to your diet
As you’ve seen, it’s possible to improve your mood by introducing a series of specific ingredients to your diet. Indeed, all of those we’ve mentioned here exert a protective effect on your mental health, provided you include them in the context of a varied and balanced diet.
In addition, don’t forget that you should also promote other healthy habits to avoid any emotional alterations that could affect your health. For example, it’s imperative that you exercise daily, get at least 7 hours of sleep each night, and cultivate healthy relationships.It might interest you...
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Huang, R., Wang, K., & Hu, J. (2016). Effect of Probiotics on Depression: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 8(8), 483. https://doi.org/10.3390/nu8080483
- Jackson, S. E., Smith, L., Firth, J., Grabovac, I., Soysal, P., Koyanagi, A., Hu, L., Stubbs, B., Demurtas, J., Veronese, N., Zhu, X., & Yang, L. (2019). Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13,626 US adults. Depression and anxiety, 36(10), 987–995. https://doi.org/10.1002/da.22950
- Hernando-Requejo, et al. Impacto de la alimentación en la lucha contra el insomnio. DOI: http://dx.doi.org/10.20960/nh.03359. Disponible en: https://scielo.isciii.es/pdf/nh/v37nspe2/1699-5198-nh-37-spe2-00057.pdf.