Home Ernährung 8 beste Lebensmittel für Ihre Stimmung

8 beste Lebensmittel für Ihre Stimmung

von NFI Redaktion

Ever thought about the impact food can have on your mood? Beyond just taste, some „mood foods“ can actually influence how you feel from the inside out.

„Food is a natural source of substances that have important effects on the nervous system,“ says Ellen Albertson, PhD, RDN, NBC-HWC, a psychologist and registered dietitian based in Burlington, Vermont. „Certain foods, generally those rich in amino acids, are used to produce chemicals in the brain called neurotransmitters (serotonin, dopamine, endorphins, glutamate, GABA, and norepinephrine), which affect mood.“

Some research suggests that eating a whole foods-based diet following a modified Mediterranean diet – including fruits, vegetables, whole grains, nuts, fish, eggs, some meat, and extra virgin olive oil – can positively impact mood.

Conversely, while a cupcake or potato chips may seem like the right food for your mood at the moment, they could actually be associated with a worsening of mood.

„While a healthy diet can help maintain balance,“ explains Albertson, consuming too many processed foods and refined carbohydrates „can cause blood sugar fluctuations leading to mood swings, irritability, low energy levels, and potentially even depression.“

Here are eight mood-boosting foods you can add to your next grocery list.

1. Dark Chocolate

Dark Chocolate and Powder | Mood Food

Yes, your favorite treat made the list! The polyphenols in chocolate (500 mg per day) were found in a study published in the Journal of Medicine to have a positive impact on promoting „calmness and satisfaction.“ Journal of Psychopharmacology.

Chocolate can also help elevate your mood by helping you build a connection with your partner, says Brocha Soloff, BS, RD, CDN, founder of iHeart Health. „It contains phenylethylamine, a feel-good endorphin that is often released in the brain when people fall in love,“ she says.

2. Salmon

Salmon | Mood Food

Translational Psychiatry found that taking omega-3 fatty acids can improve depressive symptoms. One of the tastiest ways to add more of this nutrient to your diet is by consuming fatty fish like salmon.

Aim for a weekly intake of at least 240 grams according to the Dietary Guidelines 2020–2025.

3. Blueberries

Blueberries | Mood Food

A study showed a link between drinking a beverage containing 30 grams of freeze-dried blueberries and a positive mood. More research is needed, but this is definitely an exciting study that further supports the benefits of regularly consuming blueberries, which also contain antioxidant properties.

Incorporate blueberries – along with other flavonoid-rich berries like blackberries and raspberries – into your diet as part of the recommended 1½ to 2 cups of fruit you consume daily.

4. Eggs

Eggs | Mood Food

Here’s some egg-citing news: Eggs are „rich in vitamin D and tryptophan, which creates serotonin,“ says Albertson. Vitamin D and tryptophan are believed to have positive effects on mood. The study on tryptophan also looked at the gut-brain axis, so try combining your eggs with a side of kimchi!

Other sources of vitamin D include fatty fish like salmon and fortified dairy products, while tryptophan, an amino acid, is found in protein-rich foods like chicken, egg whites, fish, milk, and turkey.

5. Dark Leafy Greens

Three Dark Green Leafy Plants | Mood Food

Still need a reason to eat more greens? Dark leafy greens like spinach and kale contain magnesium, which your body needs „to support hormone balance, enzyme activity, and neurotransmitter function that regulate your mood and overall health,“ says Soloff.

They are also a source of folate – and studies suggest there may be a link with individuals with depressive mood and lower folate levels. So be sure to include dark leafy greens in your list of favorite salad ingredients.

6. Fermented Foods

Yogurt | Mood Food

You may already know that probiotics and fermented foods are supposed to have a positive impact on gut health. However, with research suggesting a strong connection between the gut and brain, consuming fermented foods like yogurt, lacto-fermented pickles, and sauerkraut can also improve your mood.

7. Citrus Fruits

Orange | Mood Food

„Vitamin C is essential for your body’s ability to produce neurotransmitters like dopamine, norepinephrine, and serotonin,“ explains Soloff. „These neurotransmitters provide mood stability.“

Citrus fruits like lemons, limes, grapefruits, and oranges are well-known sources of vitamin C, but other foods like broccoli, strawberries, bell peppers, and even baked potatoes also contain this essential vitamin.

8. Whole Grains

Whole Wheat Bread | Mood Food

Like dark leafy greens, whole grains are a source of magnesium, says Soloff, but the mood-boosting benefits don’t stop there. Since they contain more fiber than their processed counterparts, whole grains are complex carbohydrates believed to help stabilize blood sugar levels – preventing „hangry“ episodes.

Opt for whole grains over processed grains in your daily carbohydrate choices.

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