(Tatiana Bralnina / Shutterstock.com)
We all have our go-to pick-me-ups - a beat-pumping zumba class, Pharrell Williams’ Happy on repeat, that scoop (or three) of ice cream. Whatever it is, everyone needs that little boost every now and then – and food is one of the best ways to get it. Studies have shown that what you eat has a significant effect on how you feel, so here are seven foods to grab first when it’s time for your next pick-me-up.
1. TURKEY
You know that warm sensation of calmness and satisfaction after a hearty thanksgiving meal? Well, that’s thanks in part to the amino acid tryptophan that’s found in turkey. Tryptophan stimulates serotonin production in the brain – the ultimate “feel-good” chemical that improves mood and even regulates stress. Turkey is also packed with protein, which boosts energy and alertness levels.
Turkey means it's tryptophan time (Africa Studio / Shutterstock.com)
2. WALNUTS
Walnuts are a powerhouse of omega-3 fatty acids, and have been shown to boost mood and feelings of self-worth. Sarah M. Conklin, Ph.D from the University of Pittsburgh found that adults who consumed higher levels of omega-3 fatty acids in their diet had higher volumes of grey matter in the area of their brain that controls emotion and mood. Not to mention - walnuts also improve heart health, cognitive function, and joint maintenance.
Walnuts provide a wealth of wellness (Krasula / Shutterstock.com)
3. LOW-FAT DAIRY
Selenium is the star when it comes to low-fat dairy products. A mineral that can only be absorbed through food, selenium behaves as an antioxidant that protects against oxidative stress. Selenium has also been scientifically proven to enhance self-reported mood. In addition to low-fat dairy products, this mineral can also be found in whole grains, legumes, and seafood.
A daily dairy dose promotes positivity (pilipphoto / Shutterstock.com)
4. EGGS
Believe it or not, eggs are an egg-cellent source of vitamin D. All puns aside, vitamin D, which is found in egg yolks, has been proven to increase positive mood and prevent depressive symptoms. Eggs are also a great source of iron, protein and vitamin B, which is responsible for converting food into energy.
For energy, eggs are excellent (FotAle / Shutterstock.com)
5. DARK CHOCOLATE
Dark chocolate is a known joy stimulant. In one study, subjects who drink the equivalent of 1.5 ounces of dark chocolate daily reported feeling calmer and more content. This is a result of the cocoa in dark chocolate that boosts brain serotonin levels, producing those feelings of calm and bliss we all experience when we bite into a piece of chocolate.
If you're down, go for the dark chocolate (iravgustin /Shutterstock.com)
6. FATTY FISH
Fatty fish, especially herring, rainbow trout, salmon, sardines and tuna, contains omega-3 fatty acids, which, as we know, is a powerful mood stabilizer. One study found that participants who ingested a gram of fish oil each day noticed a 50 percent decrease in negative symptoms, such as anxiety or sadness, and an improvement in mood.
Fish is fantastic for fueling the body (foodstck / Shutterstock.com)
7. GREEN TEA
According to Jacob Teitelbaum, MD, a researcher and nutrition expert, green tea contains theanine, an amino acid that stimulates sensations of calmness and focus. Studies show that theanine can cross the blood-brain barrier and positively affect brain chemistry, possibly by changing the levels of amino acids affecting serotonin - everyone’s favorite neurotransmitter.
Green tea is great for getting through the day (5 second Studio / Shutterstock.com)
