Photo Caption The food you eat influences your happiness. Photo Credit Jupiterimages/Creatas/Getty Images Food doesn’t only impact your waistline, it also impacts your mood. A 2011 article in "US News & World Report" states that physiological and chemical changes occur in your brain as a result of your diet. If you are not eating a well-balanced diet, you may develop mood swings and symptoms of depression. Nutrients in certain foods may keep you in a positive state of mind.
Photo Caption A diet rich in fish may decrease your risk for depression. Photo Credit Ablestock.com/AbleStock.com/Getty Images Eat fish to improve your mood. Fish is high in omega-3 fatty acids. The University of Maryland Medical Center claims low levels of omega-3 fatty acids may cause depression and mood swings. Japan has very low rates of depression, which is linked to their high intake of fish. Choose salmon, mackerel, herring and albacore tuna, which have some of the highest levels of omega-3’s. Cook with canola or soybean oil or top a salad with flaxseeds or pumpkin seeds to get more of this mood boosting nutrient in your diet.
Lean meats, such as beef, chicken and fish, are high in B vitamins. The B vitamins, particularly vitamin B-12 and folate, have been shown to prevent depression. Six months after being professionally treated for depression, patients with the highest levels of B-12 were better able to ward off symptoms of this condition than those with lower B-12 levels. Scientists don’t know exactly why this is, but it may have something to with the fact that B vitamins maintain healthy nerve and brain cells. B vitamins also rid your body of injurious byproducts of metabolism and are vital for producing dopamine, a feel-good neurotransmitter in your brain.
Photo Caption Green tea contains mood-boosting antioxidants. Photo Credit Jupiterimages/Comstock/Getty Images Consume green tea on a regular basis. Polyphenols are antioxidants in green tea that boost your brain and promote a happy mood. They do this by regulating the availability of dopamine. This neurochemical transmits signals of reward and motivation, providing you with a positive outlook. Green tea also maintains steady glucose levels in the body, which helps prevent mood swings.
Carbohydrates are not only an essential part of your diet, they also positively influence your mood. Carbohydrates enable you to produce serotonin, a chemical in your brain with calming and mood-boosting powers. Eat complex carbohydrates rather than simple carbohydrates. Complex carbohydrates containing whole grains and fiber improve your mood. On the other hand, simple carbohydrates high in sugar, such as candy and donuts, have a negative effect on your mood. In a 2011 article in “US News & World Report,” Elizabeth Somer, author of “Eat Your Way to Happiness,” suggests snacking on air-popped popcorn or a whole-grain English muffin to leave you feeling less moody and less anxious.
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