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Eating for Joy: Food Choices to Boost Your Mood

Emotional Eating Guide: Discover the Best Foods for Boosting Your Mood

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Food and Mood Connection: Choosing Meals for a Positive Emotional State
Food and Mood Connection: Choosing Meals for a Positive Emotional State

Eating for Joy: Food Choices to Boost Your Mood

Red wine, dark chocolate, and coffee are just a few of the foods that have been associated with reduced depression risks. Here's a closer look at some foods and their potential benefits:

  1. Red Wine: Occasional consumption of red wine (2 to 7 glasses a week) may help lower the risk of depression. This is thought to be due to the high amounts of resveratrol, a compound linked to depression relief, disease management, and overall health.
  2. Dark Chocolate: A 2019 study found that dark chocolate intake was associated with a lower risk of depressive symptoms. Dark chocolate also helps improve brain performance in young adults.
  3. Avocados: Rich in B vitamins, avocados are strongly associated with lower levels of stress. They are also high in monounsaturated fats, which are linked to lower anxiety symptoms.
  4. Dark Leafy Greens and Seaweed: Nori and wakame, types of seaweed, can be used in sushi, salads, or pesto. They are nutrient-dense snacks that are high in iodine, essential for healthy thyroid production, and may help reduce inflammation.
  5. Fruits and Vegetables: The consumption of fruits and vegetables has been linked to a boost in happiness and well-being. Beets, for example, contain folate, which may play a role in fending off depression according to 2017 research.
  6. Legumes: Black beans are rich in magnesium, which may help boost serotonin levels and potentially keep depressive symptoms at bay.
  7. Nuts: Walnuts contain omega-3s and have been found to boost mood in a small 2016 study.
  8. Whole Grains: Whole-grain bread can help settle hormone-related cravings without causing a crash later on.
  9. Salmon: Rich in omega-3s, salmon may boost mood and have benefits for heart and brain health. A higher omega-3 intake has been linked to lower rates of depression, bipolar disorder, borderline personality disorder, and ADHD.
  10. Honey: Honey has super healthy compounds like kaempferol and quercetin, which may help reduce inflammation and potentially keep depressive symptoms at bay. It also has antibacterial properties that may ward off 'bad' bacteria that might make you feel less-than-yourself.
  11. A Balanced Diet: Eating a healthy diet packed with fruits and vegetables, whole grains, healthy fats, and nutrient-rich proteins (fish, nuts, beans) is linked to greater happiness. A 2019 study found that a diet rich in specific whole foods including fruits, vegetables, whole grains, lean meats, beans, and low-fat dairy (similar to a DASH-type diet) is associated with a lower likelihood of depressive symptoms.
  12. Coffee: Coffee intake is associated with lower levels of depression and anxiety.

Incorporating these foods into your diet may contribute to a more positive mood and potentially help combat depression. However, it's important to remember that while a balanced diet can have significant benefits, it's just one piece of the puzzle when it comes to mental health. Always consult with a healthcare professional for personalised advice.

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