Copywriteroffice

Serp data

Request Result

The request result help you to show your API requests results.

stdClass Object
(
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        (
            [query] => Foods that boost your mood
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            [hl] => en
            [gl] => US
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                            [title] => foods that affect your mood negatively
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                    [1] => stdClass Object
                        (
                            [title] => good mood foods for depression
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                    [2] => stdClass Object
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                            [title] => mood boosting foods vegan
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                    [3] => stdClass Object
                        (
                            [title] => food and mood connection
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                    [4] => stdClass Object
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                            [title] => mood-boosting activities
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                    [5] => stdClass Object
                        (
                            [title] => food and mood mental health
                            [url] => https://www.google.com/search?num=30&hl=en&gl=us&q=Food+and+mood+mental+health&sa=X&ved=2ahUKEwje9-zAibH1AhUImGoFHfaEDUUQ1QJ6BAgwEAE
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                    [6] => stdClass Object
                        (
                            [title] => how to improve mood and energy
                            [url] => https://www.google.com/search?num=30&hl=en&gl=us&q=How+to+improve+mood+and+energy&sa=X&ved=2ahUKEwje9-zAibH1AhUImGoFHfaEDUUQ1QJ6BAgoEAE
                        )

                    [7] => stdClass Object
                        (
                            [title] => which fruit is called mood food
                            [url] => https://www.google.com/search?num=30&hl=en&gl=us&q=Which+fruit+is+called+mood+food&sa=X&ved=2ahUKEwje9-zAibH1AhUImGoFHfaEDUUQ1QJ6BAgnEAE
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                            [title] => 31 Superfoods That Will Boost Your Mood, According to a Nutritionist
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                                            [title] => Best Superfoods
                                            [text] => Tea contains antioxidant compoundsReduce the risk of chronic diseases
                                        )

                                    [1] => stdClass Object
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                                            [title] => Best Water Bottles
                                            [text] => Hydrate Your RunBuilt-In Filtration & Storage
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                                    [2] => stdClass Object
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                                            [title] => Best Hydration Packs
                                            [text] => For your next long runTop 5 picks!
                                        )

                                    [3] => stdClass Object
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                                            [title] => Best Glass Tupperware
                                            [text] => Food storage containers for mealCheck out our list
                                        )

                                )

                            [description] => A diet full of fruits, veggies, whole grains, and lean protein can work wonders when it comes to filling you up, energizing your body, and just generally helping you feel your best. These are our favorite superfoods!
                            [position] => 1
                            [serp_type] => paid
                            [isOrganicPage] => 
                            [isOrganic] => 
                            [serp_title] => 31 Best Superfoods 2022 - Mood Boosting Superfoods
                            [url] => https://www.google.com/aclk?sa=l&ai=DChcSEwjJifXAibH1AhUqGEwKHRpeDN4YABABGgJvYQ&ae=2&sig=AOD64_0yICJYS9Dttdt6gCzn7EIir0Y57w&adurl&q
                            [serp_description] => 31 Delicious Superfoods that will boost your mood, according to a nutritionist. We’ve reviewed the best Superfoods out there. See our Top Picks! Ratings. Editor's Choice. Best of 2022. Editor's Top Picks. Reviews.
                            [hostname] => google.com
                            [canonical] => https://www.goodhousekeeping.com/health/diet-nutrition/g25017676/foods-improve-mood/
                            [h1] => 31 Delicious Superfoods That Will Boost Your Mood, According to a Nutritionist
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                                (
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                            [h3] => Array
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                            [h2WithAnchors] => Array
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                            [published_time] => stdClass Object
                                (
                                    [lastUpdate] => 
                                    [dateFormatted] => 30o June 2021
                                    [dateISO] => 2021-06-30 10:40:00
                                )

                            [modified_time] => stdClass Object
                                (
                                    [lastUpdate] => 
                                    [dateFormatted] => 30o June 2021
                                    [dateISO] => 2021-06-30 10:40:34
                                )

                            [type] => article
                            [wordCount] => 2002
                            [imgCount] => 42
                            [lang] => 
                            [faq_on_page] => Array
                                (
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                            [anchors] => stdClass Object
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                                    [size] => 120
                                    [outboundSize] => 72
                                    [list] => Array
                                        (
                                            [0] => stdClass Object
                                                (
                                                    [text] => How we test gear
                                                    [href] => https://www.runnersworld.com/gear/a29111408/runners-world-shoe-reviews/
                                                    [hrefDomain] => runnersworld.com
                                                    [isOutbound] => 1
                                                )

                                            [1] => stdClass Object
                                                (
                                                    [text] => whole grains
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/a20706575/healthy-whole-grains/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
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                                            [2] => stdClass Object
                                                (
                                                    [text] => lean protein
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/g20706723/healthy-meats/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
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                                            [3] => stdClass Object
                                                (
                                                    [text] => energizing your body
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/g4538/energy-boosting-foods/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
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                                            [4] => stdClass Object
                                                (
                                                    [text] => Good Housekeeping Institute (GHI)
                                                    [href] => https://www.goodhousekeeping.com/institute/about-the-institute/a19748212/good-housekeeping-institute-product-reviews/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
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                                            [5] => stdClass Object
                                                (
                                                    [text] => Jaclyn London, MS, RD, CDN
                                                    [href] => https://www.goodhousekeeping.com/author/11834/jaclyn-london-ms-rd-cdn/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
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                                            [6] => stdClass Object
                                                (
                                                    [text] => improve your mood
                                                    [href] => https://www.goodhousekeeping.com/health/wellness/g4519/how-to-boost-serotonin/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [7] => stdClass Object
                                                (
                                                    [text] => great for colds
                                                    [href] => https://www.goodhousekeeping.com/health/wellness/g28421973/best-tea-for-cold/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [8] => stdClass Object
                                                (
                                                    [text] => These Are Green Tea's Most Exciting Health Benefits, According to a Nutritionist
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/a43325/green-tea-benefits/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [9] => stdClass Object
                                                (
                                                    [text] => Vitamin C
                                                    [href] => https://www.goodhousekeeping.com/beauty/anti-aging/g26840895/best-vitamin-c-serums/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [10] => stdClass Object
                                                (
                                                    [text] => omega-3 fatty acids
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/a26826137/omega-3-diet/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [11] => stdClass Object
                                                (
                                                    [text] => The One Nutrient You Probably Aren't Getting Enough Of, According to a Nutritionist
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/a26826137/omega-3-diet/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [12] => stdClass Object
                                                (
                                                    [text] => yogurt
                                                    [href] => https://www.goodhousekeeping.com/food-recipes/g4212/best-greek-yogurts/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [13] => stdClass Object
                                                (
                                                    [text] => Everything You Need to Know About Probiotics, According to Experts
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/a34515/probiotics/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [14] => stdClass Object
                                                (
                                                    [text] => high in fiber
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/a19635/why-you-should-eat-more-fiber/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [15] => stdClass Object
                                                (
                                                    [text] => fight inflammation
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/g4487/anti-inflammatory-diet/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [16] => stdClass Object
                                                (
                                                    [text] => plant-based protein
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/a27241563/plant-based-diet/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [17] => stdClass Object
                                                (
                                                    [text] => morning smoothie
                                                    [href] => https://www.goodhousekeeping.com/food-recipes/healthy/g4060/healthy-smoothie-recipes/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [18] => stdClass Object
                                                (
                                                    [text] => Alpen
                                                    [href] => https://www.amazon.com/Alpen-Muesli-Cereal-Sugar-Added/dp/B001E5DX4A?linkCode=ogi
                                                    [hrefDomain] => amazon.com
                                                    [rel] => nofollow
                                                    [isOutbound] => 1
                                                )

                                            [19] => stdClass Object
                                                (
                                                    [text] => Kashi GOLEAN Chocolate Crunch
                                                    [href] => https://goto.target.com/c/3006986/81938/2092?u=https%3A%2F%2Fwww.target.com%2Fp%2Fkashi-go-lean-chocolate-crunch-breakfast-cereal-12-2oz%2F-%2FA-51678437&subId1=%7Bsubid%7D&subId3=xid:%7Bxid%7D
                                                    [hrefDomain] => target.com
                                                    [rel] => nofollow
                                                    [isOutbound] => 1
                                                )

                                            [20] => stdClass Object
                                                (
                                                    [text] => Cheerios
                                                    [href] => https://www.amazon.com/Cheerios-Gluten-Breakfast-Cereal-Giant/dp/B07CX3GRY1?linkCode=ogi
                                                    [hrefDomain] => amazon.com
                                                    [rel] => nofollow
                                                    [isOutbound] => 1
                                                )

                                            [21] => stdClass Object
                                                (
                                                    [text] => 30 Best Healthy Whole-Grain Cereals to Add to Your Grocery List
                                                    [href] => https://www.goodhousekeeping.com/food-products/g4111/best-healthy-cereal/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [22] => stdClass Object
                                                (
                                                    [text] => Soy-based foods
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/a20707020/is-soy-good-or-bad-for-you/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [23] => stdClass Object
                                                (
                                                    [text] => symptoms of PMS
                                                    [href] => https://www.goodhousekeeping.com/health/wellness/g3187/natural-period-remedies/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [24] => stdClass Object
                                                (
                                                    [text] => Why You Should Eat a Banana Every Single Day
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/a47807/banana-nutrition/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [25] => stdClass Object
                                                (
                                                    [text] => serotonin levels
                                                    [href] => https://www.goodhousekeeping.com/health/wellness/g4519/how-to-boost-serotonin/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [26] => stdClass Object
                                                (
                                                    [text] => protect against cognitive decline
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/news/a44948/chocolate-brain-benefits/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [27] => stdClass Object
                                                (
                                                    [text] => Jaclyn London, MS, RD, CDN
                                                    [href] => https://www.goodhousekeeping.com/author/11834/jaclyn-london-ms-rd-cdn/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [28] => stdClass Object
                                                (
                                                    [text] => love nuts
                                                    [href] => https://www.goodhousekeeping.com/food-recipes/g2745/best-nut-products-2015/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [29] => stdClass Object
                                                (
                                                    [text] => Why You Should Go Nuts About Almonds
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/a19503705/almonds-nutrition/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [30] => stdClass Object
                                                (
                                                    [text] => avocado
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/a47998/avocado-nutrition/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [31] => stdClass Object
                                                (
                                                    [text] => yep, it's a fruit
                                                    [href] => https://www.goodhousekeeping.com/food-recipes/a24743365/avocado-fruit-vegetable/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [32] => stdClass Object
                                                (
                                                    [text] => 21 Amazing Avocado Recipes
                                                    [href] => https://www.goodhousekeeping.com/food-recipes/g655/avocado-recipes/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [33] => stdClass Object
                                                (
                                                    [text] => salmon
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/g4905/health-benefits-of-salmon/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [34] => stdClass Object
                                                (
                                                    [text] => research
                                                    [href] => https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728667/
                                                    [hrefDomain] => nih.gov
                                                    [isOutbound] => 1
                                                )

                                            [35] => stdClass Object
                                                (
                                                    [text] => studies
                                                    [href] => https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393508/
                                                    [hrefDomain] => nih.gov
                                                    [isOutbound] => 1
                                                )

                                            [36] => stdClass Object
                                                (
                                                    [text] => The Healthiest Cheeses You Can Buy, According to a Registered Dietitian
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/g28829538/healthiest-cheese/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [37] => stdClass Object
                                                (
                                                    [text] => Plant-based
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/a27241563/plant-based-diet/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
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                                            [38] => stdClass Object
                                                (
                                                    [text] => spinach
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/a19500845/spinach-nutrition/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [39] => stdClass Object
                                                (
                                                    [text] => reduce cholesterol
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/g4840/how-to-lower-cholesterol/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [40] => stdClass Object
                                                (
                                                    [text] => risk of heart disease
                                                    [href] => https://www.goodhousekeeping.com/heart-health-advice/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [41] => stdClass Object
                                                (
                                                    [text] => sweet potato
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/a48026/sweet-potato-nutrition/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [42] => stdClass Object
                                                (
                                                    [text] => 30+ Best Sweet Potato Recipes to Try This Fall
                                                    [href] => https://www.goodhousekeeping.com/food-recipes/g657/sweet-potato-recipes/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [43] => stdClass Object
                                                (
                                                    [text] => only 5 grams sugar
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/g26630133/low-sugar-foods/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [44] => stdClass Object
                                                (
                                                    [text] => dessert
                                                    [href] => https://www.goodhousekeeping.com/food-recipes/dessert/g1/fresh-fruit-dessert-recipes/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [45] => stdClass Object
                                                (
                                                    [text] => Can't sleep
                                                    [href] => https://www.goodhousekeeping.com/health/wellness/a27090160/how-to-go-to-sleep/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [46] => stdClass Object
                                                (
                                                    [text] => 17 Sneaky Foods That Make You Sleepy
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/g796/sleep-inducing-foods/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [47] => stdClass Object
                                                (
                                                    [text] => oatmeal
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/a26010/health-benefits-oatmeal/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [48] => stdClass Object
                                                (
                                                    [text] => matcha
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/a46901/health-benefits-of-matcha/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [49] => stdClass Object
                                                (
                                                    [text] => USDA Dietary Guidelines for Americans
                                                    [href] => https://health.gov/dietaryguidelines/2015/
                                                    [hrefDomain] => health.gov
                                                    [isOutbound] => 1
                                                )

                                            [50] => stdClass Object
                                                (
                                                    [text] => improve energy
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/g4538/energy-boosting-foods/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [51] => stdClass Object
                                                (
                                                    [text] => 8 Best Superfood Powders, According to a Registered Dietitian
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/g25903846/best-superfood-powders/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [52] => stdClass Object
                                                (
                                                    [text] => coffee
                                                    [href] => https://www.goodhousekeeping.com/health/diet-nutrition/a32231/healthy-benefits-of-coffee/
                                                    [hrefDomain] => goodhousekeeping.com
                                                    [isOutbound] => 1
                                                )

                                            [53] => stdClass Object
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                            [body] => 31 Delicious Superfoods That Will Boost Your Mood, According to a Nutritionist These healthy foods are a recipe for happiness. By Caroline Picard and Hannah Jeon Jun 30, 2021 Getty Images Feeling a little blue? Eating nature's healthiest and most nutritious foods might help! No food's a miracle cure, of course, but a healthy diet full of fruits, veggies, whole grains, and lean protein can work wonders when it comes to filling you up, energizing your body, and just generally helping you feel your best. To find out which foods are best to fill up on when feeling low, we consulted Stefani Sassos, MS, RDN, Good Housekeeping Institute (GHI)'s registered dietitian, as well as Jaclyn London, MS, RD, CDN, the Nutrition Director at GHI, to identify 31 superfoods that are great for if you want a little extra mood boost. With plenty of beneficial nutrients and health-promoting properties, these foods all have the ability to lift up your spirits and improve your mood — and an added bonus is that they taste great, too, so you can totally get a delicious go-to snack and happiness boost in one! View Gallery 31 Photos Tatree Saengmeeanuphab / EyeEmGetty Images 1 of 31 Green Tea Green tea isn't just great for colds — this popular drink is also a great mood booster! According to Sassos, green tea contains antioxidant compounds that have cancer-fighting properties and can reduce the risk of other chronic diseases. RELATED: These Are Green Tea's Most Exciting Health Benefits, According to a Nutritionist Westend61Getty Images 2 of 31 Red Bell Pepper Did you know that red bell peppers actually pack more Vitamin C than an orange? "They boast the most nutrition of all other bell peppers because they have been on the vine the longest," explains Sassos. These low-calorie, nutrient-dense vegetables contain many vitamins and nutrients to improve your mood, making it an ultimate happy food. syolacanGetty Images 3 of 31 Walnuts Now there's a reason to go nuts about walnuts: not only do these nuts make tasty, crunch-filled snacks, they're also one of the few plant sources for healthy omega-3 fatty acids, a nutrient that's beneficial for both the brain and the heart. RELATED: The One Nutrient You Probably Aren't Getting Enough Of, According to a Nutritionist Joan RansleyGetty Images 4 of 31 Kefir Move aside, yogurt: Kefir is the new it probiotic! This fermented milk drink is similar to yogurt and offers plenty of probiotic health benefits. "Replenishing the good bacteria in your gut by drinking kefir can help support digestion and even improve immunity," notes Sassos.RELATED: Everything You Need to Know About Probiotics, According to Experts Bill BochGetty Images 5 of 31 Okra Also known as ladies' fingers or ochro, this green superfood is Sassos' pick for a great veggie that's low in calories and high in fiber — particularly heart-healthy soluble fiber. Additionally, okra is also rich in polyphenols, which are micronutrients found in many plant foods that can help your heart as well as fight inflammation. Michelle Arnold / EyeEmGetty Images 6 of 31 Flaxseed Looking for an easy way to get your daily fix of plant-based protein? Try mixing flax into your morning smoothie or breakfast cereal. "Flaxseeds are packed with omega-3 fatty acids, fiber, and lignans, which are all nutrients recommended to improve heart healthy by the American Heart Association," says Sassos. alaamohammedGetty Images 7 of 31 Cereal Whether you like oats, wheat, corn, or rice, a bowl of 100% whole-grain cereal provides you with a one-two combo of filling protein and fiber first thing in the morning — meaning you won't feel hangry pre-lunch. Some GH Nutrition Lab favorites: Alpen, Kashi GOLEAN Chocolate Crunch, and classic Cheerios! RELATED: 30 Best Healthy Whole-Grain Cereals to Add to Your Grocery List Tanya_FGetty Images 8 of 31 Edamame "Soy-based foods are some of the best foods you can eat on the planet," London says. "Soybeans provide a plant-based protein source; a slew of vitamins and minerals crucial for reducing risk of chronic disease; and fiber that helps you fill up and feel satisfied." voltan1Getty Images 9 of 31 Bananas Bananas for the win: The vitamin B6 in bananas may help prevent cognitive decline and reduce mood-related symptoms of PMS. Plus, each one provides about 12% of your daily fiber needs for better digestion. RELATED: Why You Should Eat a Banana Every Single Day ShestockGetty Images 10 of 31 Chocolate Research indicates that antioxidant-packed dark chocolate may increase serotonin levels and protect against cognitive decline. (But you already knew that chocolate makes you happy, didn't you?) "Having an ounce of chocolate per day, or about 150 to 200 calories, has a number of different benefits," Jaclyn London, MS, RD, CDN says. "While no food is a miracle-worker, I'm a huge proponent of treating yourself with chocolate daily." SumikoPhotoGetty Images 11 of 31 Nut Butter Whether you're team peanut or team almond, it's no secret that nutritionists love nuts. The energy-boosting protein and healthy fats in a 2-tablespoon serving of nut butter can fill you up and stave off cravings for less nutritious foods. YelenaYemchukGetty Images 12 of 31 Almonds Likewise, a handful of actual nuts can have the same effect. (And it's less of a mess if you're on the go.)RELATED: Why You Should Go Nuts About Almonds Piotr Marcinski / EyeEmGetty Images 13 of 31 Avocado Not only is the perfect avocado toast visually pleasing to look at, but this fruit — yep, it's a fruit — also packs tons of heart-healthy unsaturated fats, fiber, and phytochemicals (a.k.a. biologically active components in plants) for satiety and disease-fighting powers.RELATED: 21 Amazing Avocado Recipes Westend61Getty Images 14 of 31 Salmon Consider that grilled fillet as brainfood. The crucial compound docosahexaenoic acid (DHA) found in salmon helps maintain the central nervous system, not to mention the beneficial effects this fish has on your heart and metabolism. SunlikeGetty Images 15 of 31 Cottage Cheese Don't underestimate old-fashioned cottage cheese. The fresh curds provide tons of protein and tryptophan, an essential amino acid linked with improving mood and cognition in multiple research studies.RELATED: The Healthiest Cheeses You Can Buy, According to a Registered Dietitian bhofack2Getty Images 16 of 31 Roasted Chickpeas Plant-based protein wins yet again. Tossed in spices and roasted in the oven, these little guys meet your crunchy, savory cravings while also providing the essential nutrients folate, manganese, and iron. Lulu Durand PhotographyGetty Images 17 of 31 Spinach London especially likes spinach for its nitrate content, which can reduce cholesterol, and your risk of heart disease. Nitrates may also help improve athletic performance, so maybe try crushing a can like Popeye if you want a better morning sweat session. joannawnukGetty Images 18 of 31 Sweet Potato Fries Fries in any form mean happiness, but the roasted sweet potato kind especially deserve a shout-out for their vitamin B6 content. It's an essential coenzyme for cognitive development and you can find 15% of your daily value in one medium-sized spud.RELATED: 30+ Best Sweet Potato Recipes to Try This Fall Olha_AfanasievaGetty Images 19 of 31 Raspberries Indulge your sweet tooth guilt-free by snacking on your favorite berries. One cup has 8 grams of fiber — a third of what you need in a day — and only 5 grams sugar. We know what we're having for dessert tonight... QuanthemGetty Images 20 of 31 Pistachios Can't sleep? Try munching on an ounce of pistachios post-dinner. The protein, vitamin B6, and magnesium in these nuts can help get you in the state for better ZZZ's and consequently feel more alert tomorrow.RELATED: 17 Sneaky Foods That Make You Sleepy Diane LabombarbeGetty Images 21 of 31 Oatmeal You know it as the ultimate heart-healthy breakfast, but oatmeal's soluble fiber will keep you fuller, longer. Plus the B vitamins in oats also help your body yield energy from all the food you consume. Diana TaliunGetty Images 22 of 31 Matcha This concentrated powder can contain as much caffeine as coffee, meaning matcha's a solid choice when you need an afternoon pick-me-up. In fact, the USDA Dietary Guidelines for Americans suggests having 300 to 400 milligrams of caffeine per day to slow cognitive decline, boost memory, and improve energy.RELATED: 8 Best Superfood Powders, According to a Registered Dietitian mazzzurGetty Images 23 of 31 Coffee And let's not forget about a classic cup of joe. Women who drink coffee regularly are at a lower risk for depression, according to one decade-long longitudinal study.RELATED: 21 Surprising Coffee Facts That Will Perk Up Your Afternoon Westend61Getty Images 24 of 31 Asparagus Feeling bloated and bleh? Try making some asparagus for dinner. The spears contain good-for-your-gut prebiotics and the amino acid asparagine, which is known for its diuretic effects. LOVE_LIFEGetty Images 25 of 31 Wine We knew it all along, but research has linked moderate alcohol intake with a better mood, not to mention a longer life. And let's not forget that red wine also provides tons of antioxidants that benefit your brain and heart. tacarGetty Images 26 of 31 Salsa It's made with chopped-up veggies and herbs and it satisfies your Mexican food cravings. What's not to love? RELATED: 12 Simple Salsa Recipes to Heat up Taco Tuesday nata_vkusideyGetty Images 27 of 31 Figs Figs are another food that can help you get more rest due to their potassium, magnesium, calcium, and iron content. "These minerals help with blood flow and muscle contraction, which are key for falling asleep," London explains. trioceanGetty Images 28 of 31 Eggs You know 'em as a great source of protein, but eggs also provide choline — an essential nutrient involved in memory, mood, and muscle control — and vitamin B12, which helps with neurological function.RELATED: 45+ Easy Egg Recipes for Your Best Brunch Ever malyuginGetty Images 29 of 31 Watermelon "Often, we find ourselves in the middle of an energy slump thanks to dehydration, which is a sneaky culprit of sleepiness," London says. An extra serving of H20-filled fruit like watermelon can help you power through your afternoon. RELATED: 25 Summer Superfoods You Need to Try Right Now Martin PooleGetty Images 30 of 31 Oranges Here's another water-filled food that can help you rehydrate efficiently, especially since the citrus contains electrolytes (like potassium!) for an extra pick-me-up. Next These 23 Vegetables Are Surprising Protein Sources Advertisement - Continue Reading Below From: Good Housekeeping US Caroline Picard Health Editor Caroline is the Health Editor at GoodHousekeeping.com covering nutrition, fitness, wellness, and other lifestyle news. Hannah Jeon Editorial Fellow Hannah is an editorial fellow at Good Housekeeping, where she loves to cover home, health, entertainment, and other lifestyle content. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io More From Nutrition & Weight Loss Health Benefits of Drinking Lemon Water Amazon's Home Workout Equipment Is On Major Sale Advertisement - Continue Reading Below How to Make the Healthiest Bowl of Oatmeal Health Benefits of Apple Cider Vinegar Hack Your Diet for Better Performance What to Consider Before Setting 2022 Resolutions 3 Tips for Making Your Dry January a Success What You Need to Know About Monk Fruit 9 Best Pasta Makers for DIY Noodles The 8 Best Bathroom Scales of 2021 Nutrition & Weight Loss 9 Science-Backed Ways to Boost Your Metabolism Boost Your Energy Boost Your Burn Superfood Pancake The Best Superfoods for Runners Winter’s Best Superfoods
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                            [title] => Nutrient Deficiency: A Trigger For Mental Health Disorders
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                            [body] => Nutrient Deficiency: A Trigger For Mental Health Disorders Looking for ways to improve your emotional and mental health? Food plays a bigger role than you may think! When I learned the strong connection between the mind and our digestive system, it inspired me to take charge of my health.Wrong eating and drinking habits negatively impact our thoughts and actions. Unrestrained appetite and indulgence will cause poor reasoning, making it easier to give into debasing things. To make good blood, you need good, healthful food. When the digestive organs are taxed, it weakens your mental capacities. Practicing temperance in eating can help you become a more patient person. This is because self-control of the appetite is exercised, thus ruling out instant gratification.Eating a balanced diet rich in vegetables and fruits helps with feelings of wellbeing, according to a study published in 2014 (1). The opposite is also true. Poor nutrition also leads to physical health problems, which affect how we feel and think.The mind sympathizes with the stomach. The pneumogastric nerve is what establishes this connection between the brain and the stomach (2). Overeating causes our minds to be clouded, forgetful, and irritable. Keeping our stomach in a healthy condition will keep the mind vigorous.It’s likely that we eat without a care in the world, not realizing how significant of a role nutrition plays in your mental health. Proper nutrition is essential for our nervous system to work efficiently.The link between depression and nutritionFew understand the strong link between nutrition and mental health disorders such as depression and anxiety. Depression and anxiety are often thought of as mysterious disorders shrouded in shame. Depression is commonly thought to be based on a chemical imbalance or unstable emotions. Although they may well play a role, it’s often nutrition that surprisingly plays a significant role in the onset, duration, and intensity of depression.Common symptoms of depression involve skipping meals, craving sweets, and having a poor appetite. In a word, the solution for depression lies within the depression itself. Prior to depression, these unhealthy habits lead to depression.Common mental health disorders have been connected to nutritional deficienciesStudies were conducted in many countries of Asia and America to show the link between nutritional deficiency and mental disorders (3). Common mental disorders are:Bipolar disorderAnxiety disordersDepressionOCD – Obsessive-compulsive disorderSchizophreniaADD/ADHD – Attention deficit disorder/attention deficit hyperactivity disorderAll of the above disorders were linked to severe deficiencies of the following:VitaminsMineralsOmega-3 fatty acidsCould taking supplements help reduce the symptoms of the above disorders? Personally, I notice a negative change in my overall mood when I’m not regularly consuming fresh fruits and vegetables. A diet rich in vitamins and minerals direct from whole fruits and vegetables themselves is best. However, in the case of severe deficiency, both natural and supplement sources should be taken to help build up efficiency.Since medications contain side effects, long period of usage causes patients to skip them altogether. This becomes an issue because it places them at higher risk for life-threatening cases such as overdosage, suicidal tendencies, and drug toxicity. At this point, it seems as though there is no workaround to this. Fortunately, alternative forms of therapy are available. Nutritional supplements can reduce symptoms and help alleviate mental health issues (4). Taking these supplements daily has been found to reduce the symptoms so often attached to depression and other common mental health disorders.Amino acids are converted to neurotransmitters, which help alleviate symptoms. Neurotransmitters are chemicals released from a nerve cell to another nerve, muscle, tissue, or organ. It is essentially the messenger of information from one cell to another. There are six neurotransmitters, and they each play a role in muscle contractions, heart rate, digestion, memory, learning and mood regulation, regulation of sleeping, eating, and moderation of mood, movement pleasure, and pain. The lack of proper amino acids in the body negatively impacts these functions, thereby causing disorders. For example, a low level of serotonin, one of the six neurotransmitters, has been linked to suicide. Neurotransmitters are converted from amino acids and it is important to supply the body with it externally since the body cannot produce it on its own.A major source of serotonin is found in the following food sources:Butternut squash seedsSoySpirulinaSeaweedCucumbersPotatoesWalnutsLeafy greensWhat are the common signs of low serotonin levels?AnxietyDepressionInsomnia or irregular sleep scheduleNervousnessSweet cravingsOCDChronic pain increaseHeadachesAggressivenessWhat is the current state and outlook of mental health disorders? Pardon the pun, but these figures look quite…depressing, but I hope that through this article you’ve learned that you have the ability to prevent, manage, or reverse your mental disorder.What’s the future of depression?Within their lifetime, more than 25% of individuals will develop at least one mental or behavioral disorder (5).By 2020, depression will be the second leading cause of medical disability, according to the World Health Organization.70% of primary care visits are related to psychological issues (6).There has been a 400% increase in antidepressant drugs usage since 1994.1 in 10 Americans 12 and overuse antidepressants (6).Why has there been such a massive increase in mental health disorders?The focus of treatment has been to correct chemical imbalances and emotional instability in the brain. The scientific evidence, however, clearly shows that these disorders are not entirely in our heads, but also in our bodies. What about the current food system? The growing amount of processed and chemical-laden foods are not supplying the nutrients necessary for us to function properly.This phenomenal link between mental health and nutrition isn’t a new concept. It is quite clear that these fundamentals have been lost in the sea of new medical research and interventions. This article suggests that although there is room for medical research, the fundamentals cannot be ignored.The main ingredient discussed in this article has consistently been about nutrition. It is important to note that lifestyle medicine addresses the entire mechanism—the lifestyle of the individual and looks at the overall root cause of a disease or ailment. I like to refer to an easy acronym—NEWSTART. Newstart consists of eight “laws of health” that are the central key elements of attaining a vibrant life.Extensive research has linked the connection that was missing between the rise of mental health disorders, and the surety that it can be improved. Cheers to the hope of happy and healthy individuals now and in the future!(1) Stranges, S., Samaraweera, P.C., Taggart, F., Kandala, N.B., & Stewart-Brown, S. (2014). Major health-related behaviours and mental well-being in the general population: The Health Survey for England. BMJ Open, 4(9), e005878(2) Hand Book of Health, p. 122.4 (John Norton Loughborough)(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2248201/(4) https://www.ncbi.nlm.nih.gov/pubmed/18208598/(5) https://www.who.int/whr/2001/en/whr01_en.pdf(6) https://www.cdc.gov/nchs/data/databriefs/db76.htm Grace JauwenaGrace Jauwena is a health coach that focuses on plant-based nutrition and natural remedies. She strives to help others thrive holistically, and is pursuing a doctorate degree in natural medicine. She loves to cook, create recipes, style food, and take photos. In her free time, she explores new foods, hiking trails, and beaches with her husband, and spends time with family and friends. Previous Article5 Ways To Keep Your Motivation To Exercise Next ArticleThe 7 Keys To A Long And Healthy Life Login. Forgotten Password?Lost your password? | Back to Login
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                            [title] => Mood Food: 9 Foods That Can Really Boost Your Spirits
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                            [description] => It may be tempting to turn to unhealthy items like cookies or ice cream when you're feeling down, but these high calorie foods are unlikely to improve your spirits. Here are 9 healthy foods that can really boost your mood
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                            [serp_title] => Mood Food: 9 Foods That Can Really Boost Your Spirits
                            [serp_description] => 9 Healthy Foods That Lift Your Mood · 1. Fatty fish · 2. Dark chocolate · 3. Fermented foods · 4. Bananas · 5. Oats · 6. Berries · 7. Nuts and seeds · 8 ...
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                            [body] => 9 Healthy Foods That Lift Your MoodWritten by Katey Davidson, MScFN, RD, CPT on February 5, 2020 — Medically reviewed by Natalie Butler, R.D., L.D.When you’re feeling down, it can be tempting to turn to food to lift your spirits. However, the sugary, high calorie treats that many people resort to have negative consequences of their own. Thus, you may wonder whether any healthy foods can improve your mood.Recently, research on the relationship between nutrition and mental health has been emerging. Yet, it’s important to note that mood can be influenced by many factors, such as stress, environment, poor sleep, genetics, mood disorders, and nutritional deficiencies (1, 2, 3).Therefore, it’s difficult to accurately determine whether food can raise your spirits (4).Nonetheless, certain foods have been shown to improve overall brain health and certain types of mood disorders. Here are 9 healthy foods that may boost your mood.Share on Pinterest1. Fatty fish. Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own.Fatty fish like salmon and albacore tuna are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — that are linked to lower levels of depression (5, 6, 7).Omega-3s contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signaling (5, 6, 7).While research is mixed, one review of clinical trials showed that in some studies, consuming omega-3’s in the form of fish oil lower depression scores (8). Although there’s no standard dose, most experts agree that most adults should get at least 250–500 mg of combined EPA and DHA per day (9).Given that a 3.5-ounce (100-gram) serving of salmon provides 2,260 mg of EPA and DHA, eating this fish a few times per week is a great way to get these fats into your diet (10).summaryFatty fish like salmon are rich in omega-3 fatty acids, which may lower your risk of depression.2. Dark chocolate. Chocolate is rich in many mood-boosting compounds.Its sugar may improve mood since it’s a quick source of fuel for your brain (11, 12).Furthermore, it may release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine — a substance chemically similar to cannabinoids that has been linked to improved mood (11, 12). However, some experts debate whether chocolate contains enough of these compounds to trigger a psychological response (11, 12).Regardless, it’s high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation (11, 13).Finally, chocolate has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote good mood (7, 8).Because milk chocolate contains added ingredients like sugar and fat, it’s best to opt for dark chocolate — which is higher in flavonoids and lower in added sugar. You should still stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high calorie food.summaryDark chocolate is rich in compounds that may increase feel-good chemicals in your brain. 3. Fermented foods. Fermented foods, which include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood.The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids (14). During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels (15, 16). It’s important to note that not all fermented foods are significant sources of probiotics, such as in the case of beer, some breads, and wine, due to cooking and filtering.Serotonin is a neurotransmitter that affects many facets of human behavior, such as mood, stress response, appetite, and sexual drive. Up to 90% of your body’s serotonin is produced by your gut microbiome, or the collection of healthy bacteria in your gut (15, 16, 17, 18). In addition, the gut microbiome plays a role in brain health. Research is beginning to show a connection between healthy gut bacteria and lower rates of depression (16, 18, 19).Still, more research is needed to understand how probiotics may regulate mood (18).summarySince up to 90% of your body’s serotonin is produced in your gut, a healthy gut may correspond to a good mood. Fermented foods like kimchi, yogurt, kefir, kombucha, and sauerkraut are rich in probiotics that support gut health.4. Bananas. Bananas may help turn a frown upside down.They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin (20).Furthermore, one large banana (136 grams) provides 16 grams of sugar and 3.5 grams of fiber (21). When paired with fiber, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar levels that are too low may lead to irritability and mood swings (22). Finally, this ubiquitous tropical fruit, especially when still showing green on the peel, is an excellent source of prebiotics, a type of fiber that helps feed healthy bacteria in your gut. A robust gut microbiome is associated with lower rates of mood disorders (23).summaryBananas are a great source of natural sugar, vitamin B6, and prebiotic fiber, which work together to keep your blood sugar levels and mood stable.5. Oats. Oats are a whole grain that can keep you in good spirits all morning. You can enjoy them in many forms, such as overnight oats, oatmeal, muesli, and granola.They’re an excellent source of fiber, providing 8 grams in a single raw cup (81 grams) (24).Fiber helps slow your digestion of carbs, allowing for a gradual release of sugar into the bloodstream to keep your energy levels stable. In one study, those who ate 1.5–6 grams of fiber at breakfast reported better mood and energy levels. This was attributed to more stable blood sugar levels, which is important for controlling mood swings and irritability (22, 25).Although other sources of whole grains can have this effect, oats may be especially advantageous, as they’re also a great source of iron, with 1 raw cup (81 grams) boasting 19% of your daily needs (24). Iron deficiency anemia, one of the most common nutrient deficiencies, is associated with low iron intake. Its symptoms include fatigue, sluggishness, and mood disorders (26, 27).Some research suggests that people experience improvements in these symptoms after eating iron-rich foods or supplementing with iron, but more research is needed (28).summaryOats provide fiber that can stabilize your blood sugar levels and boost your mood. They’re also high in iron, which may improve mood symptoms in those with iron deficiency anemia.6. Berries. Curiously, eating more fruits and vegetables is linked to lower rates of depression (29, 30).Although the mechanism isn’t clear, a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders (31).Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress — an imbalance of harmful compounds in your body (31). They’re particularly high in anthocyanins, a pigment that gives certain berries their purple-blue color. One study associated a diet rich in anthocyanins with a 39% lower risk of depression symptoms (32).If you can’t find them fresh, try buying frozen berries — which are frozen at their peak ripeness to retain the maximum amount of antioxidants (33).summaryBerries are rich in disease-fighting anthocyanins, which may lower your risk of depression.7. Nuts and seeds. Nuts and seeds are high in plant-based proteins, healthy fats, and fiber.Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources (34).Moreover, nuts and seeds are a large component of both the MIND and Mediterranean diets, which may support a healthy brain. Each of these diets promotes fresh, whole foods and limits your intake of processed items (35, 36, 37, 38).What’s more, a 10-year study in 15,980 people linked moderate nut intake to a 23% lower risk of depression (39).Finally, certain nuts and seeds, such as Brazil nuts, almonds, and pine nuts, are good sources of zinc and selenium. Deficiency in these minerals, which are important for brain function, is associated with higher rates of depression — although more research is needed (40). summaryCertain nuts and seeds are high in tryptophan, zinc, and selenium, which may support brain function and lower your risk of depression.8. Coffee. Coffee is the world’s most popular drink, and it may make the world a bit happier, too.The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention (41).Moreover, it increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine (42).A study in 72 people found that both caffeinated and decaffeinated coffee significantly improved mood compared with a placebo beverage, suggesting that coffee contains other compounds that influence mood (42). Researchers attributed this boost in attitude to various phenolic compounds, such as chlorogenic acid. Still, more research is needed (42).summaryCoffee provides numerous compounds, including caffeine and chlorogenic acid, that may boost your mood. Research suggests that decaf coffee may even have an effect.9. Beans and lentils. In addition to being high in fiber and plant-based protein, beans and lentils are full of feel-good nutrients.They’re an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma aminobutyric acid (GABA), all of which are important for regulating mood (43, 44, 45).Furthermore, B vitamins play a key role in nerve signaling, which allows proper communication between nerve cells. Low levels of these vitamins, especially B12 and folate, have been linked to mood disorders, such as depression (45).Finally, they’re a good source of zinc, magnesium, selenium, and non-heme iron, which may likewise elevate your spirits (43, 44, 45).summaryBeans and lentils are rich sources of mood-boosting nutrients, particularly B vitamins.The bottom line. When feeling blue, you may crave calorie-rich, high sugar foods like ice cream or cookies to try to lift your spirits. While this might give you a sugar rush, it’s unlikely to help you in the long term — and may have negative consequences as well. Instead, you should aim for wholesome foods that have been shown to not only boost your mood but also your overall health. Try out some of the foods above to kick-start your positivity routine.Food Fix: Foods to Beat Fatigue. Last medically reviewed on February 5, 2020Evidence Based. This article is based on scientific evidence, written by experts and fact checked by experts.Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.Written by Katey Davidson, MScFN, RD, CPT on February 5, 2020 — Medically reviewed by Natalie Butler, R.D., L.D.Read this next. Can Certain Foods Give You An Energy Boost?Written by Ariane Lang, BSc, MBAIf you're wondering about energy-boosting foods, you're not alone. This article explores whether certain foods boost your energy and offers other…READ MOREThe 15 Best Foods to Eat When You’re SickWritten by Taylor Jones, RDEating the right foods can have major benefits when you're sick. Here are the 15 best foods to eat when sick with the cold, flu, nausea, or anything…READ MORE13 of the Most Anti-Inflammatory Foods You Can EatWritten by Lisa Wartenberg, MFA, RD, LD and Franziska SpritzlerThis article lists 13 foods that have powerful anti-inflammatory effects to help lower chronic inflammation.READ MOREThe 7 Healthiest Milk OptionsWritten by Anne Danahy, MS, RDNSupermarket aisles are packed with dairy milk and milk alternatives, and choosing the healthiest variety isn’t just about the fat content anymore…READ MOREWill Too Much Black Licorice Kill You?Written by Gavin Van De Walle, MS, RDMaybe you've heard the horror stories about black licorice poisoning. This article explains whether black licorice can be lethal, along with…READ MOREOlive Oil and Lemon Juice: Myths, Benefits, and DownsidesWritten by Fatima Hallal, APDIs the combo of olive oil and lemon juice a super duo with effects that are greater than taking each individually? In short, no.READ MORE9 Unique Benefits of CoffeeWritten by Rachael Link, MS, RDCoffee is a major source of antioxidants in the diet. It has many health benefits, such as improved brain function and a lower risk of several…READ MOREClub Soda, Seltzer, Sparkling Water, and Tonic Water: A ComparisonWritten by Ariane Lang, BSc, MBA and Ryan Raman, MS, RDThere are many types of carbonated water. This article explains the differences between club soda, seltzer, and sparkling and tonic waters, plus which…READ MORE16 Delicious High Protein FoodsWritten by Jillian Kubala, MS, RD and Kris Gunnars, BScResearch shows it's really important to eat enough protein. These high protein foods can help you lose weight, gain muscle, and feel great.READ MORE
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                            [body] => 10 Healthy Foods to Boost Your MoodThink a glazed doughnut or a greasy burger will help you feel better? Think again. The science on food and mood suggests a feel-better treat should look different.By Madeline R. Vann, MPHMedically Reviewed by Farrokh Sohrabi, MDReviewed: February 22, 2016Medically ReviewedFoods That May Help You Manage Depression. Not only does a healthy diet help control your waistline, but smarter food choices may also help ward off symptoms of depression. The best nutritional plan to prevent depression is likely to be a varied diet with plenty of fruits, vegetables, whole grains, nuts, beans, and foods rich in omega-3 fatty acids. While you increase these healthy foods, cut down on the processed and prepackaged foods you eat, according to dietary recommendations for depression published in August 2015 in the journal Nutritional Neuroscience."Eating several servings of fruits and veggies daily, along with whole grains, lean meats, and occasional treats is the best way to support good mental and physical health throughout life," says Felice Jacka, PhD, president of the International Society for Nutritional Psychiatry Research (ISNPR) and the Australian Alliance for the Prevention of Mental Disorders. Dr. Jacka’s research into the relationship between diet and depression has pointed to the importance of healthy foods and a varied diet to boost mood. "The way that food interacts in our bodies to support or reduce health is highly complex," she says. “This is why reducing the focus to single nutrients or food components is of limited value.”Along with a prescribed treatment plan, certain foods may help manage depression by providing a variety of important nutrients. Start by putting these 10 foods on your menu.Nuts. Jacka recommends consuming fresh nuts on a daily basis. Nuts are healthy foods densely packed with fiber, protein, and healthy fats — just keep track of calories, which can add up quickly. Try to get about 1 ounce a day of mixed nuts, including walnuts and almonds. Munch on nuts containing omega-3 fatty acids, such as walnuts and almonds, for the greatest long-term benefits.Grass-Fed Beef. High-quality proteins are building blocks for a mood-boosting diet, Jacka says. She highlights grass-fed beef as an example of a healthy protein to include for balancing depression and diet. According to Jacka’s research team, grass-fed beef contains more of the healthy fats, such as omega-3 fatty acids, that might play a role in managing depression.Fish. Fish is one healthy food that can help fight depression, according to research published in January 2014 in The American Journal of Clinical Nutrition. Fish plays a role in many traditional regional diets, such as the Mediterranean, Norwegian, and Japanese diets, that have been studied and recommended for their anti-depressive benefits. Try eating a 3-ounce serving of fish two or three times a week, Jacka says.Whole Grains. Choosing whole grains and high-fiber foods over refined sugar and flour products is good for your body and brain health. "Keeping your blood sugar stable by not eating too many sweets or highly refined carbohydrates is a good place to start," says Marjorie Nolan Cohn, RD, CDN, a dietitian in New York City. "Blood sugar-stabilizing foods can affect mood by helping to regulate brain neurotransmitter secretions." Women should get 25 grams of fiber daily, while men need 38 grams, according to the Academy of Nutrition and Dietetics.Fruit. The more fruit you eat, the lower your risk of depression, according to a review of research examining the correlation between fruit and vegetable consumption and depression. The results of the data analysis appeared in September 2015 in the journal Nutrition. Fruit is rich in vitamins, minerals, and micronutrients, making it a great food to indulge in when you want a sweet sensation. Eating a variety of fruits, including berries, is ideal, Jacka says. Aim for 1½ to 2 cups of fruit daily, recommends the U.S. Department of Agriculture (USDA). Start with a banana — a healthy sweet treat that's been linked to improving mood.Vegetables. “Eat a wide array of vegetables, with lots of leafy greens and high-fiber root vegetables," Jacka says. The same research analysis that linked higher fruit intake with reduced depression risk suggested that eating more vegetables correlates with the same outcome. When you're feeling blue, a carrot might be the last thing on your mind, but the variety of vitamins and minerals in vegetables, as well as their fiber content, may help protect you against low mood and depression. You'll want 2 to 3 cups of vegetables daily, the USDA says.Fermented Foods. “The new and rapidly emerging field of research into gut health suggests that diet is essential in maintaining healthy intestinal microbiota, which appears to influence behavior as well as health," Jacka says. Fermented foods like kimchi, sauerkraut, tempeh, kombucha, and certain yogurts are good sources of healthy bacteria called probiotics.Beans and Peas. The Mediterranean-style diet has many advantages, including a potential role in preventing and managing depression over your life span, according to a study published in February 2013 in The Journal of Nutrition, Health & Aging. Legumes, including lentils, beans, peas, and chickpeas are a large component of the Mediterranean diet. What’s more, legumes and other high-fiber foods (including oatmeal, asparagus, and bananas) support gut health by providing prebiotics, which feed the healthy bacteria in your gut.Depending on your age and gender, you should be eating 1  to 2 cups of beans per week, according to the USDA. Reach for some warming lentil soup or scoop up hummus with raw veggies at your next meal.Hot Cocoa. Research published in May 2013 in the Journal of Psychopharmacology looked at the mood and cognitive benefits of having a chocolate drink every day for a month. Chocolate contains a type of antioxidant called polyphenols, which are thought to boost mood. The 72 female participants were divided into three groups, drinking cocoa with 0 mg, 250 mg, or 500 mg of polyphenols. Those who drank the chocolate with the highest polyphenol count experienced the greatest boost in mood, feeling calmer and more content.Coffee. A cup of caffeinated coffee could boost your mood, both short and long term. On a short-term basis, the caffeine provides an immediate pick-me-up — and can provide a social mood boost if you’re at a coffee bar. Plus, a review of data from 12 studies of caffeine and depression suggests that coffee may help protect against depression. According to the results, reported in January 2016 in the journal Molecular Nutrition & Food Research, you’ll get the most protection with about 2 cups (400 milliliters) of coffee per day.NEWSLETTERSSign up for our Mental Wellness Newsletter!By subscribing you agree to the Terms of Use and Privacy Policy.
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                            [body] => 7 Foods to Boost Your Mood Feeling blue—or maybe just a little blah? Your diet could be partly to blame. Research shows getting the right nutrients over time can improve your mood, tame stress, ease anxiety and even help fight depression. Now that's something to smile about. Laurie S. Herr and Brierley Horton, M.S., RD Updated July 26, 2021 Advertisement Pin FB More Tweet Email Send Text Message Print Pictured Recipe: Chocolate-Covered Prosecco Strawberries Talk about food for thought. Growing research shows that simply making changes in what you eat can significantly boost mood and improve symptoms of anxiety and depression. In a recent clinical study known as the SMILES trial, researchers split nearly 70 people-all diagnosed with depression, and all on poor diets-into two groups. The first group had no form of therapy but switched to a healthy, Mediterranean-style diet rich in fruits, vegetables, olive oil, low-fat dairy, fish, eggs, seeds and nuts. The second group met regularly with a support group and continued to chow down on sweets, processed deli meats and salty snacks. Chocolate-Covered Prosecco Strawberries After three months, the healthy eaters showed fewer symptoms of depression than the second group. In fact, more than a third of them no longer even met the criteria for being depressed. Want to see what the right foods can do for your mood and mental health? The seven foods below have all been shown to help ease stress, improve mood, relieve anxiety or help fight depression. See what a difference they can make for you. 1. Chocolate . mug brownies with spoon and cocoa Pictured Recipe: Mug Brownie Finally, science backs up what many of us already know: chocolate does make you happy. In a study done at the Nestlé Research Center in Switzerland, researchers found that eating a little dark chocolate (1.4 ounces of it, to be exact) every day for two weeks reduced the levels of cortisol and other stress hormones in people who were highly stressed. Experts say it could be thanks to the antioxidants found in dark chocolate. So go ahead! Indulge. Just be sure to account for the 200-plus calories in that tasty chunk of chocolate-or you may soon start stressing over extra pounds. Related: Healthy Chocolate Desserts 2. Salmon . Roasted Salmon with Smoky Chickpeas & Greens Picture Recipe: Roasted Salmon with Smoky Chickpeas & Greens Good news for worrywarts: Regularly eating salmon-and mackerel, tuna, herring and other fatty fish-can help lower anxiety, research shows. Experts say it's because of their omega-3 fatty acids, a key mood-boosting nutrient and one our bodies don't produce. Omega-3s alter brain chemicals linked with mood-specifically dopamine and serotonin. In one randomized, controlled study, medical students who took omega-3 supplements before an exam reduced their anxiety symptoms by as much as 20 percent. Related: Healthy Salmon Recipes 3. Green Tea . Matcha Green Tea Latte Pictured Recipe: Matcha Green Tea Latte On a bad day, sipping a cup of tea can be just the thing to soothe your senses, calm your nerves and brighten a dark mood. Make that green tea and you may reap even more benefits, researchers say. According to a Japanese study published in the American Journal of Clinical Nutrition, drinking two to three cups of green tea a day was linked to reduced depression symptoms in elderly people. That may be due to a number of mood-boosting nutrients, including L-theanine, an amino acid that helps fight anxiety. Green tea also has some caffeine-enough for a pick-me-up when you're feeling down, but not enough to give you the jitters. Related: Healthy Recipes With Green Tea 4. Oysters . 3757706.jpg Pictured Recipe: Spicy Barbecued Oysters Sure, oysters have a reputation as an aphrodisiac. But their mood-boosting benefits go well beyond the bedroom. Oysters are high in zinc, a nutrient that helps ease anxiety. Zinc also helps improve sleep quality, essential for staying on an even keel. Bonus: Once you get the hang of it, eating oysters can be fun-and an instant mood-lifter in itself. Not into seafood? Get your zinc fix with cashews, eggs, liver or beef. Related: Healthy Oyster Recipes 5. Blueberries . Purple Fruit Salad Pictured Recipe: Purple Fruit Salad With more antioxidants than any other common fruit or vegetable, blueberries deliver a bushel of brain-boosting benefits. Thanks mostly to a type of antioxidant called flavonoids, blueberries help regulate mood, improve memory and protect the brain from aging. And some experts say they may do even more. One recent animal study suggests the anti-inflammatory chemicals in blueberries may be helpful in treating PTSD and other serious mental health problems. Related: Our Best Healthy Blueberry Recipes 6. Spinach & Other Leafy Greens . Spring Vegetable Lasagna Pictured Recipe: Spring Vegetable Lasagna Nearly half of all Americans don't get enough magnesium, a mineral that, among other things, helps reduce anxiety. Dark leafy greens like spinach and Swiss chard are loaded with it-so eating them is an easy way to get your daily vegetables and boost your brain health, too. More good sources: beans and lentils, almonds and avocados. Related: 5 Reasons to Love Dark Leafy Greens 7. Yogurt & Other Probiotics . Rainbow Yogurt Bowl Pictured Recipe: Rainbow Yogurt Bowl There's lots of buzz these days about probiotics-fermented foods like yogurt, kimchi and sauerkraut that help keep your gut bacteria in check. Recent studies in both animals and humans suggest links between balanced gut bacteria and better mood, less stress and anxiety, and lower risk of depression. Still, some experts caution that it's too soon to tell for sure. A recent review of 10 small but solid studies found that eating probiotics for depression and anxiety seemed to help some folks, but not others. The bottom line? Slurping a refreshing yogurt smoothie now and then won't hurt your moods-and it may help. By Laurie S. Herr and Brierley Horton, M.S., RD Close this dialog window Share & More. © Copyright EatingWell. All rights reserved. Printed from https://www.eatingwell.com Close Sign in. . Close this dialog window View image. 7 Foods to Boost Your Mood this link is to an external site that may or may not meet accessibility guidelines.
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                            [body] => Foods to Uplift Your Mood Resolve to eat to keep your spirits high By Elaine Magee, MPH, RD From the WebMD Archives No matter what challenges your day brings, it's easier to face the world when your spirits are high. And it's hard to be in a good mood when you're feeling hungry or if your body is lacking key nutrients. But can eating certain foods really help keep bad moods at bay? The scientific community still has much to learn about how our diet influences our moods. While we don't have the whole story yet, we certainly have some clues. Basically, the science of how food affects our moods is based on this equation: Dietary changes bring about changes in our brain structure, chemistry, and physiology, which lead to -- changes in behavior! Studies have shown there are quite a few things we can do, food-wise, to help stabilize our moods. I've listed some of them below. I advise following as many of these suggestions as possible so that you have all your food/mood ducks in a row. These suggestions offer many other health benefits, too, so you have nothing to lose. How to Boost Your Mood With Food. 1. Go fish! Work more omega-3 fatty acids into your meals. These are found in fish and some plant foods as well. Researchers have noted that omega-3 polyunsaturated fatty acids may be mood stabilizers, playing a role in mental well-being. A recent study in New Zealand found that fish consumption was linked to better mental health (as reported by the participants) -- even after the researchers allowed for other factors that could influence the results. Among new mothers, another study found that lower levels of fish consumption, along with lower levels of DHA (the omega-3 fatty acid found in fish) in breast milk, tended to be linked to higher rates of postpartum depression. Eating plant foods rich in omega-3s is also probably a good idea. A good source of this nutrient is ground flaxseed (1 tablespoon a day is considered a safe, effective dose for most people; check with your doctor if you are pregnant, nursing, or have any concerns). Other sources include canola oil, purslane (an herb), cauliflower, red kidney beans, and broccoli. Continued. 2. Eat a balanced breakfast. Include lots of fiber, nutrients, some lean protein, and good (unsaturated) fats to balance out your whole-grain carbohydrates every single morning. Regularly eating breakfast leads to improved mood, according to some researchers -- along with better memory, more energy throughout the day, and feelings of calmness. 3. Eat more selenium-rich foods. Selenium is a mineral the brain can count on. Five studies have reported that low selenium intake is linked to poorer moods. Although the cause is unclear, researchers have some clues. The way the brain metabolizes selenium differs from other organs: When there's a deficiency of selenium, the brain retains this mineral to a greater extent -- leading some researchers to believe that it plays an important role in the brain. Top selenium-rich foods (not including organ meats, which are also shockingly high in cholesterol) include: Brazil nuts, oysters, albacore tuna, clams, sardines, pork tenderloin, crab, saltwater and freshwater fish, whole-wheat and regular pastas, lean pork chops, chicken (dark and light meat), lean lamb, sunflower seeds, whole-wheat bread, plain bagels, brown rice, oatmeal, flour tortillas, soynuts, eggs, low-fat cottage cheese, tofu, pinto beans, and low-fat yogurt. Slow Weight Loss . 4. If you are overweight, lose weight slowly but surely. Some researchers advise that slow weight loss in overweight women can help to elevate mood. Fad dieting isn't the answer, though. Depriving yourself of calories and carbohydrates can bring on irritability. 5. Boost your serotonin levels. Serotonin -- a chemical I fondly call the "feel-good" neurotransmitter -- communicates "happy" messages to your brain. Basically, the more serotonin circulating in your bloodstream, the better your mood. Quick, pass the serotonin! The other side to this coin is that low levels of serotonin can lower mood and increase aggression, according to some studies. There are several components of food that may influence the serotonin levels in our brains, including: Tryptophan. As more of the amino acid tryptophan enters the brain, more mood-improving serotonin is made in the brain. Tryptophan is in almost all protein-rich foods, but the way to get more of it is not necessarily to eat these foods. Other amino acids are better at getting into the brain from the bloodstream. Eating carbohydrates seems to help tryptophan's chances of crossing the blood/brain barrier. Carbohydrates. The carbohydrate-serotonin connection can be a double-edged sword. We do need carbs, especially those that come with lots of fiber and other nutrients -- like whole grains, beans, fruits, and vegetables. But Judith Wurtman, PhD, a Massachusetts Institute of Technology researcher who is an expert on food and mood, suspects many women learn to overeat carbohydrates (particularly snack foods) to make themselves feel better. Of course, this leads to weight gain. Some researchers think carbohydrate-rich meals affect our moods in other ways, perhaps because of comforting feelings and memories we associate with eating these foods as children. Folic acid (folate). Too little folic acid in our diets can cause lower levels of serotonin in our brains. Some studies suggest that taking folate supplements (there's a day's supply in most multivitamins) and eating folate-rich foods may help some people who suffer from depression. Folate-rich foods include spinach, green soybeans, lentils, romaine lettuce, pinto beans, black beans, navy beans, kidney beans, broccoli, asparagus, greens, orange juice, beets, papaya, Brussels sprouts, and tofu. Alcohol. You don't have to be an expert to deduce that alcohol is probably not a mood stabilizer and that you should avoid excessive amounts in the interest of discouraging low moods. But there is also scientific evidence pointing to a relationship between serotonin dysfunction, negative moods, and excessive alcohol. Editor's Note: If you have persistent depression, don't rely on food to improve your mood. Seek medical help from a professional such as a psychologist, psychiatrist, or social worker. If you're not sure where to turn, ask your doctor for a referral. Check your employee benefits for something called the Employee Assistance Plan, which offers free counseling. Keep in mind that depression is more treatable now than ever before, thanks to progress in medications and counseling techniques. Pagination Get Diet and Fitness Tips In Your Inbox. Eat better and exercise smarter. Sign up for the Food & Fitness newsletter.By clicking Subscribe, I agree to the WebMD Terms & Conditions & Privacy Policy and understand that I may opt out of WebMD subscriptions at any time. Health Solutions. Penis Curved When Erect? Could I have CAD? Treat Bent Fingers Treat HR+, HER2- MBC Tired of Dandruff? Benefits of CBD Rethink MS Treatment AFib-Related Strokes Risk of a Future DVT/PE Is My Penis Normal? Relapsing MS Options Liver Transplants Save Lives Finance Plastic Surgery Bent Finger Causes Living With Psoriasis? Missing Teeth? More from WebMD. 5 Tips to Help With Relapsing MS How to Thrive With Narcolepsy Relief for Blocked Hair Follicles Psoriatic Arthritis and Your Sleep What Psoriasis Feels Like First Psoriatic Arthritis Flare Talking to Your Doctor About RA Crohn's: A 'Full-Body' Disease Avoiding Crohn’s Flares Health Benefits of Hemp Seed Oil Live Better With Psoriatic Disease Types of B-Cell Therapy for MS 5 Health Benefits of Hemp Why Prostate Cancer Spreads Living with Advanced Breast Cancer Where Breast Cancer Spreads
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                            [body] => How to Boost Your Mood with Food Jordyn Imhoff December 24, 2019 9:44 AM Two Michigan Medicine dieticians dish five food and beverage tips to get you through the winter blues.   From financial worries and overwhelming schedules to spending the holidays without certain loved ones, the winter season may not always feel like a joyous occasion and could spark emotional eating for some. But your diet can play a significant role in how you feel emotionally, says Catherine Nay, M.Ed., RD, CHES, CSOWM, and Megan Brown, MPH, RD, registered dietitians with Michigan Medicine’s Weight Management and Obesity Program, part of the Michigan Nutrition Obesity Research Center. If you tend to turn to food for comfort, Nay and Brown explain there may be ways to harness the mood-boosting powers from within the foods you eat and beverages you drink that could positively support your mood and overall well-being. “Since there’s no single food or nutrient that can prevent depression, consuming a variety of vegetables, fruit, lean protein, low-fat dairy, and whole grains will ensure adequate intake of vitamins and minerals, which are necessary for good health” says Brown. To harness some of their feel-good benefits over the holidays, Nay and Brown say to consider incorporating this following list of nutrients into your day with examples of foods and beverages to try: 1. Tryptophan You have probably heard that turkey makes you sleepy. And there’s some truth to it! Tryptophan, found in turkey, is an essential amino acid, meaning your body cannot produce it and it must be obtained from dietary sources.  Tryptophan is a precursor to serotonin, an important neurotransmitter that the brain produces that plays a role in sleep, appetite, and impulse control.  Increased levels of serotonin can actually help elevate mood, but serotonin production is limited by the availability of tryptophan. If you don’t like turkey, you can find tryptophan in nuts, milk, salmon, eggs, soy products, and spinach too. SEE ALSO: How Diet Influences Mood and Mental Health   2. Magnesium Not only does spinach contain tryptophan, but it’s also high in magnesium, which can support sleep and play a role in reducing anxiety, according to Nay. Other sources of magnesium include nuts, whole grains, and legumes. 3. Phytonutrients Foods high in sugar can temporarily elevate your blood sugar. However, when your blood sugar drops, so can your mood. Instead of a high-sugar dessert, Nay advises opting for fruit or dark chocolate (in moderation). “Berries contain phytonutrients, which help protect the brain from the impact of stress,” says Nay. “Dark chocolate also contains cocoa flavanols, an antioxidant that’s been shown to reduce inflammation and inflammation has been linked to depression.” 4. Omega-3 Fatty Acids Similar to phytonutrients, Omega-3 fatty acids found in fatty fish like salmon, sardines, lake trout and albacore tuna, can also help reduce inflammation in the body. The American Heart Association recommends consuming fish twice a week, but if you don’t like fish, Brown says flax seeds, chia seeds and walnuts also contain this healthy fat. LISTEN UP: Add the new Michigan Medicine News Break to your Alexa-enabled device, or subscribe to our daily updates on iTunes, Google Play and Stitcher. 5. Polyphenols Beverages, especially caffeinated varieties, are another part of your diet that can secretly affect your mood. “Caffeine is a stimulant, and it can affect each individual differently,” says Brown.    Although it can interfere with sleep or contribute to feelings of anxiety, in moderation it may actually help to boost your mood. Coffee, tea and wine (in moderation) all contain beneficial plant polyphenols, which are powerful antioxidants that can decrease inflammation in the body. According to Nay, drinking more water can help your mood, since even mild dehydration can make you feel down in the dumps. SEE ALSO: Healthy Good Tidings: 20 Ways to Manage Your Diet This Season   Grilled salmon salad with a raspberry dressing. Photo credit: Stephanie King To get started, try out this grilled salmon salad recipe to begin putting these mood-boosting components into play! Grilled Salmon Salad with Raspberry Vinaigrette. Dressing 2 cups fresh raspberries 3 tablespoons of red-wine vinegar 1 tablespoon of sugar 1 teaspoon of Dijon mustard 1/2 teaspoon of lemon zest, plus more for garnish 1/4 teaspoon of salt 1/8 teaspoon of ground pepper Salad 4 4-5-oz skinless center-cut salmon fillets, 1 inch thick, thawed if frozen Cooking spray Cooking pan 1/4 of teaspoon salt 1/8 teaspoon of ground pepper 6 cups of lightly packed fresh baby spinach (4 oz.) 2 cups of fresh raspberries 1/2 cup of crumbled reduced-fat feta cheese (2 oz.) 1/4 cup of chopped toasted walnuts Directions. To make the vinaigrette, mix 2 cups of raspberries with the vinegar, sugar and mustard in a small saucepan. Bring the mixture to a boil and then reduce heat to simmer, uncovered. Let it simmer for 8 to 10 minutes until the mixture is thick and the berries are broken down. Press the mixture through a fine-mesh sieve set over a bowl and get rid of the seeds. Mix in the lemon zest, 1/4 teaspoon of salt and 1/8 teaspoon of pepper. Let it cool completely and thin with water if a different consistency is desired. To prepare the salad, turn on the stove to a medium heat. Pat the salmon dry and lightly coat with cooking spray and salt and pepper. Cook for 7 to 10 minutes until the flesh is light pink or white, and flaky. Combine the spinach and half the vinaigrette in a large bowl, tossing to fully coat. Divide between four plates and top the salad with the salmon, raspberries, feta and walnuts. Drizzle with the remaining dressing and garnish with lemon zest, if desired. MORE FROM MICHIGAN: Sign up for our weekly newsletter This recipe is endorsed by Catherine Nay, M.Ed., R.D., C.H.E.S., C.S.O.W.M., and Megan Brown, M.P.H., R.D and can be found with additional nutrition facts at EatingWell. More Articles About: Depression, Caloric Intake, Weight Management, Nutrition, Mental Health , Recipe, RELATED ARTICLES. Heart Health Fish, Fruit, Healthy Fats: What Should Heart Disease Patients Eat? . Health Management Reversing Non-Alcoholic Fatty Liver Disease with Food . Health Management Forget Old Movies: 9 Truths About ‘Shock Therapy’ Today . Share. TweetSharePinShareEmailShare News From Michigan Health Lab. Read about Michigan Medicine’s latest research and medical breakthroughs on our science-driven sister blog.
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                            [h1] => 31 Delicious Superfoods That Will Boost Your Mood, According to a Nutritionist
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                            [body] => 31 Delicious Superfoods That Will Boost Your Mood, According to a Nutritionist These healthy foods are a recipe for happiness. By Caroline Picard and Hannah Jeon Feb 10, 2020 Getty Images Feeling a little blue? Eating nature's healthiest and most nutritious foods might help! No food's a miracle cure, of course, but a healthy diet full of fruits, veggies, whole grains, and lean protein can work wonders when it comes to filling you up, energizing your body, and just generally helping you feel your best. To find out which foods are best to fill up on when feeling low, we consulted Stefani Sassos, MS, RDN, Good Housekeeping Institute (GHI)'s registered dietitian, as well as Jaclyn London, MS, RD, CDN, the Nutrition Director at GHI, to identify 31 superfoods that are great for if you want a little extra mood boost. With plenty of beneficial nutrients and health-promoting properties, these foods all have the ability to lift up your spirits and improve your mood — and an added bonus is that they taste great, too, so you can totally get a delicious go-to snack and happiness boost in one! View Gallery 31 Photos Tatree Saengmeeanuphab / EyeEmGetty Images 1 of 31 Green Tea Green tea isn't just great for colds — this popular drink is also a great mood booster! According to Sassos, green tea contains antioxidant compounds that have cancer-fighting properties and can reduce the risk of other chronic diseases. RELATED: These Are Green Tea's Most Exciting Health Benefits, According to a Nutritionist Westend61Getty Images 2 of 31 Red Bell Pepper Did you know that red bell peppers actually pack more Vitamin C than an orange? "They boast the most nutrition of all other bell peppers because they have been on the vine the longest," explains Sassos. These low-calorie, nutrient-dense vegetables contain many vitamins and nutrients to improve your mood, making it an ultimate happy food. syolacanGetty Images 3 of 31 Walnuts Now there's a reason to go nuts about walnuts: not only do these nuts make tasty, crunch-filled snacks, they're also one of the few plant sources for healthy omega-3 fatty acids, a nutrient that's beneficial for both the brain and the heart. RELATED: The One Nutrient You Probably Aren't Getting Enough Of, According to a Nutritionist Joan RansleyGetty Images 4 of 31 Kefir Move aside, yogurt: Kefir is the new it probiotic! This fermented milk drink is similar to yogurt and offers plenty of probiotic health benefits. "Replenishing the good bacteria in your gut by drinking kefir can help support digestion and even improve immunity," notes Sassos.RELATED: Everything You Need to Know About Probiotics, According to Experts Bill BochGetty Images 5 of 31 Okra Also known as ladies' fingers or ochro, this green superfood is Sassos' pick for a great veggie that's low in calories and high in fiber — particularly heart-healthy soluble fiber. Additionally, okra is also rich in polyphenols, which are micronutrients found in many plant foods that can help your heart as well as fight inflammation. Michelle Arnold / EyeEmGetty Images 6 of 31 Flaxseed Looking for an easy way to get your daily fix of plant-based protein? Try mixing flax into your morning smoothie or breakfast cereal. "Flaxseeds are packed with omega-3 fatty acids, fiber, and lignans, which are all nutrients recommended to improve heart healthy by the American Heart Association," says Sassos. alaamohammedGetty Images 7 of 31 Cereal Whether you like oats, wheat, corn, or rice, a bowl of 100% whole-grain cereal provides you with a one-two combo of filling protein and fiber first thing in the morning — meaning you won't feel hangry pre-lunch. Some GH Nutrition Lab favorites: Alpen, Kashi GOLEAN Chocolate Crunch, and classic Cheerios! RELATED: 30 Best Healthy Whole-Grain Cereals to Add to Your Grocery List Tanya_FGetty Images 8 of 31 Edamame "Soy-based foods are some of the best foods you can eat on the planet," London says. "Soybeans provide a plant-based protein source; a slew of vitamins and minerals crucial for reducing risk of chronic disease; and fiber that helps you fill up and feel satisfied." voltan1Getty Images 9 of 31 Bananas Bananas for the win: The vitamin B6 in bananas may help prevent cognitive decline and reduce mood-related symptoms of PMS. Plus, each one provides about 12% of your daily fiber needs for better digestion. RELATED: Why You Should Eat a Banana Every Single Day ShestockGetty Images 10 of 31 Chocolate Research indicates that antioxidant-packed dark chocolate may increase serotonin levels and protect against cognitive decline. (But you already knew that chocolate makes you happy, didn't you?) "Having an ounce of chocolate per day, or about 150 to 200 calories, has a number of different benefits," Jaclyn London, MS, RD, CDN says. "While no food is a miracle-worker, I'm a huge proponent of treating yourself with chocolate daily." SumikoPhotoGetty Images 11 of 31 Nut Butter Whether you're team peanut or team almond, it's no secret that nutritionists love nuts. The energy-boosting protein and healthy fats in a 2-tablespoon serving of nut butter can fill you up and stave off cravings for less nutritious foods. YelenaYemchukGetty Images 12 of 31 Almonds Likewise, a handful of actual nuts can have the same effect. (And it's less of a mess if you're on the go.)RELATED: Why You Should Go Nuts About Almonds Piotr Marcinski / EyeEmGetty Images 13 of 31 Avocado Not only is the perfect avocado toast visually pleasing to look at, but this fruit — yep, it's a fruit — also packs tons of heart-healthy unsaturated fats, fiber, and phytochemicals (a.k.a. biologically active components in plants) for satiety and disease-fighting powers.RELATED: 21 Amazing Avocado Recipes Westend61Getty Images 14 of 31 Salmon Consider that grilled fillet as brainfood. The crucial compound docosahexaenoic acid (DHA) found in salmon helps maintain the central nervous system, not to mention the beneficial effects this fish has on your heart and metabolism. SunlikeGetty Images 15 of 31 Cottage Cheese Don't underestimate old-fashioned cottage cheese. The fresh curds provide tons of protein and tryptophan, an essential amino acid linked with improving mood and cognition in multiple research studies.RELATED: The Healthiest Cheeses You Can Buy, According to a Registered Dietitian bhofack2Getty Images 16 of 31 Roasted Chickpeas Plant-based protein wins yet again. Tossed in spices and roasted in the oven, these little guys meet your crunchy, savory cravings while also providing the essential nutrients folate, manganese, and iron. Lulu Durand PhotographyGetty Images 17 of 31 Spinach London especially likes spinach for its nitrate content, which can reduce cholesterol, and your risk of heart disease. Nitrates may also help improve athletic performance, so maybe try crushing a can like Popeye if you want a better morning sweat session. joannawnukGetty Images 18 of 31 Sweet Potato Fries Fries in any form mean happiness, but the roasted sweet potato kind especially deserve a shout-out for their vitamin B6 content. It's an essential coenzyme for cognitive development and you can find 15% of your daily value in one medium-sized spud.RELATED: 30+ Best Sweet Potato Recipes to Try This Fall Olha_AfanasievaGetty Images 19 of 31 Raspberries Indulge your sweet tooth guilt-free by snacking on your favorite berries. One cup has 8 grams of fiber — a third of what you need in a day — and only 5 grams sugar. We know what we're having for dessert tonight... QuanthemGetty Images 20 of 31 Pistachios Can't sleep? Try munching on an ounce of pistachios post-dinner. The protein, vitamin B6, and magnesium in these nuts can help get you in the state for better ZZZ's and consequently feel more alert tomorrow.RELATED: 17 Sneaky Foods That Make You Sleepy Diane LabombarbeGetty Images 21 of 31 Oatmeal You know it as the ultimate heart-healthy breakfast, but oatmeal's soluble fiber will keep you fuller, longer. Plus the B vitamins in oats also help your body yield energy from all the food you consume. Diana TaliunGetty Images 22 of 31 Matcha This concentrated powder can contain as much caffeine as coffee, meaning matcha's a solid choice when you need an afternoon pick-me-up. In fact, the USDA Dietary Guidelines for Americans suggests having 300 to 400 milligrams of caffeine per day to slow cognitive decline, boost memory, and improve energy.RELATED: 8 Best Superfood Powders, According to a Registered Dietitian mazzzurGetty Images 23 of 31 Coffee And let's not forget about a classic cup of joe. Women who drink coffee regularly are at a lower risk for depression, according to one decade-long longitudinal study.RELATED: 21 Surprising Coffee Facts That Will Perk Up Your Afternoon Westend61Getty Images 24 of 31 Asparagus Feeling bloated and bleh? Try making some asparagus for dinner. The spears contain good-for-your-gut prebiotics and the amino acid asparagine, which is known for its diuretic effects. LOVE_LIFEGetty Images 25 of 31 Wine We knew it all along, but research has linked moderate alcohol intake with a better mood, not to mention a longer life. And let's not forget that red wine also provides tons of antioxidants that benefit your brain and heart. tacarGetty Images 26 of 31 Salsa It's made with chopped-up veggies and herbs and it satisfies your Mexican food cravings. What's not to love? RELATED: 12 Simple Salsa Recipes to Heat up Taco Tuesday nata_vkusideyGetty Images 27 of 31 Figs Figs are another food that can help you get more rest due to their potassium, magnesium, calcium, and iron content. "These minerals help with blood flow and muscle contraction, which are key for falling asleep," London explains. trioceanGetty Images 28 of 31 Eggs You know 'em as a great source of protein, but eggs also provide choline — an essential nutrient involved in memory, mood, and muscle control — and vitamin B12, which helps with neurological function.RELATED: 45+ Easy Egg Recipes for Your Best Brunch Ever malyuginGetty Images 29 of 31 Watermelon "Often, we find ourselves in the middle of an energy slump thanks to dehydration, which is a sneaky culprit of sleepiness," London says. An extra serving of H20-filled fruit like watermelon can help you power through your afternoon. RELATED: 25 Summer Superfoods You Need to Try Right Now Martin PooleGetty Images 30 of 31 Oranges Here's another water-filled food that can help you rehydrate efficiently, especially since the citrus contains electrolytes (like potassium!) for an extra pick-me-up. Next 30 Self-Care Quotes You Need Today Advertisement - Continue Reading Below Caroline Picard Health Editor Caroline is the Health Editor at GoodHousekeeping.com covering nutrition, fitness, wellness, and other lifestyle news. Hannah Jeon Editorial Fellow Hannah is an editorial fellow at Good Housekeeping, where she loves to cover home, health, entertainment, and other lifestyle content. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io More From Your Ultimate Guide to Self-Care 11 Best Weighted Blankets to Help You Calm Down 20 Best Sheet Masks for an Instant Hydration Boost Advertisement - Continue Reading Below 26 Wellness Gift Ideas That Promote Self-Care Presented by Love Beauty & Planet 5 Mediation Videos That Will Help You Relax Genius Products to Help You Sleep Jonathan Van Ness' Top Self-Care Picks Feeling Lost? 4 Steps to Find Purpose Right Now Self-Care for Moms Shouldn't Be Optional The Best Essential Oils to Add to Your Bath 5 Books That Will Make You Happier
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                            [body] => Foods to Help Fight Depression By Jodi Clarke, MA, LPC/MHSP Jodi Clarke, MA, LPC/MHSP Jodi Clarke, LPC/MHSP is a licensed professional counselor and mental health service provider with over 20 years of experience in the field. Learn about our editorial process Updated on May 11, 2020 Medically reviewed Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Steven Gans, MD Medically reviewed by Steven Gans, MD Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital. Learn about our Medical Review Board SDI Productions / Getty Images One of the most overlooked aspects of mental health is nutrition. Food plays a significant role in our physical health, as well as our mental and emotional health. When you are struggling with depression, it can feel a bit overwhelming to think about eating the right foods. However, some of these small changes in your diet may help to decrease your symptoms and have a positive effect on your daily life. Foods That Help With Depression . Whatever your dietary preferences, there are a variety of options that can provide mood-boosting benefits. This isn't to say that you need to overhaul your eating habits and only consume these foods, but being conscious of which foods impact your mood can help you better manage symptoms of depression. Fish . Wild-caught fish, especially the more oily types such as salmon, mackerel, trout, sardines, and tuna (not canned), are great choices to help fight depression. Why? Because they are rich sources of omega-3 fats. Omega-3 fats are important in brain health and may be involved in the functioning of serotonin, a neurotransmitter important in the regulation of mood. What's more, researchers analyzed 26 previously published studies (involving more than 150,000 participants) that examined the link between fish consumption and the risk of depression. The study, which was published in the Journal of Epidemiology and Community Health, found that people who consumed the most fish were less likely to experience symptoms of depression. The findings proved that even more clinical trials are needed to explore the role of omega-3 fatty acids in depression and mental health. Nuts . Although other nuts such as cashews, brazil nuts, and hazelnuts are helpful in supplementing omega-3 fats, walnuts seem to be the winner in this category. Walnuts are known to support overall brain health, being one of the highest plant-based sources of omega-3 and a great source of protein to help keep blood sugar levels at a healthy balance. One study found that depression scores were 26% lower among those who consumed about 1/4 cup of walnuts per day. Researchers examined data from the National Health and Nutrition Examination Survey, which draws from a large sampling of more than 26,000 American adults. They found that adults who ate nuts, and specifically walnuts, were more likely to have higher levels of optimism, energy, hope, concentration, and a greater interest in activities. Beans . Beans are a great source of protein and fiber, both of which help to maintain stable and consistent blood sugar levels. In addition to helping minimize the blood sugar spikes and dips that can affect our mood, beans are also great sources of folate. Folate is a B vitamin that helps the body produce blood cells, DNA and RNA, and metabolize proteins. Garbanzo beans (also known as chickpeas) are very high in folate, offering over 100% of the daily recommended value in just a 1/2 cup. Pinto beans are another great choice, with a half-cup serving offering 37% of the daily recommended value of folate. Seeds . Flaxseed and chia seeds are wonderful additions to your diet if you struggle with depression. As with some of the other foods mentioned, these two types of seeds are particularly great sources of omega-3 fats. Just 1 tablespoon of chia seeds provides approximately 61% of your daily recommended amount of omega-3 and 1 tablespoon of flaxseed provides roughly 39% of the daily recommendation. As you can see, these two seeds pack a powerful punch if you are looking for small ways to improve your diet and your mood. Additionally, pumpkin and squash seeds are a great way to increase tryptophan. Tryptophan is an essential amino acid that helps create serotonin. Although turkey is what most people tend to think of in relation to tryptophan, there are many other food sources that offer greater amounts of this essential amino acid. Pumpkin and squash seeds near the top of the list, with just 1 ounce providing approximately 58% of the recommended daily intake of tryptophan. Poultry . Chicken and turkey are both great sources of lean protein that can help to stabilize blood sugar levels, keeping your mood well-balanced during the day. In addition to being trusted sources of lean protein, turkey and chicken breasts are known to provide high amounts of tryptophan. Again, this is beneficial because it helps create serotonin, which assists us in maintaining healthy sleep and a balanced mood. Just 3 ounces of roasted chicken breast offers 123% of the recommended daily intake of tryptophan. Many of us already eat chicken breast regularly but incorporating more lean protein such as turkey and chicken during your week can help you increase your intake of tryptophan. Vegetables . Yes, you need to eat your veggies! Although this is important for everyone, eating vegetables can be of great help if you struggle with depression. One reason is that people with depression have been found to have a lower dietary intake of folate compared to those without depression. Folate, fiber, and other nutrients make vegetables—especially the darker leafy greens—a wonderful choice when looking for foods to help improve and stabilize mood. Leafy green vegetables are also good sources of alpha-linolenic acid (ALA). ALA is one of the three main types of omega-3 fatty acids, the other two being DHA and EPA. When considering vegetables to help increase your omega-3s, the powerful players tend to be Brussels sprouts, spinach, kale, and watercress. Probiotics . More and more research is linking good gut health with good mental health. Several studies have found that microorganisms living in your gut, including probiotics, can play a key role in mood regulation by helping to reduce inflammation in your body, produce feel-good neurotransmitters, and affect your stress response.  This might be a factor in why a higher-than-average number of people with irritable bowel syndrome also develop depression as well as anxiety. Foods that contain probiotics include: KimchiKombuchaMisoSauerkrautTempehTofuYogurt Whole Foods . Generally speaking, it's best to allow your body the freedom to digest foods as close to their natural state as possible.  Many of the processed foods or things you might find at a convenience store are filled with preservatives and offer little to no nutritional benefit. Your body is trying to make sense of what to do with such food, and it can significantly interrupt or rob your body (and mind) of key nutrients and energy it needs to function at its best. Get Advice From The Verywell Mind Podcast. Hosted by Editor-in-Chief and therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares strategies for eating to boost your mood, featuring psychiatrist Drew Ramsey. Follow Now: Apple Podcasts / Spotify / Google Podcasts / RSS Foods That May Exacerbate Depression . If you're coping with depression, it can be just as important to know what not to eat. Unfortunately, many of these foods are the ones people often turn to when they're having a rough day. Of course, most things in moderation won't harm you, but being aware of the negative impacts certain foods can have on your mental health can help you make better food choices. Sugar . We know that sugary foods and drinks are not good for our bodies. What you may not realize is that just as sugar can impact your waistline, it can also significantly impact your mood. There are food choices all around us that are filled with sugar such as cakes, cookies, cereal, drinks, and even condiments such as barbecue sauce, salad dressings, and more. You may be surprised how many foods are perceived as "healthy," yet contain extraordinary amounts of added sugar. Examples of tricky foods like this are granola bars, energy bars, trail mix, and honey roasted nuts. Keep in mind that sugar will not always be labeled simply as "sugar" on the ingredient list. In order to be on the lookout for added sugar, you may want to also look for the following terms: Corn syrupDextroseFructoseHigh fructose corn syrup (HFCS)HoneyLactoseMaltoseSucrose Be mindful of your choices, and limit foods that are high in sugar, particularly those with added sugars. Keeping your blood sugar levels more evenly balanced throughout the day can help your mood stay more evenly balanced too. Why You Crave Carbs When You're Depressed Refined Grains . Just as with sugar, we are surrounded by processed foods that use refined grains. The term "refined" refers to forms of sugars and starches that don't exist in nature, as described by the psychiatrist and nutritional expert Dr. Georgia Ede, MD. She goes on to share that, "If you are looking at a sweet or starchy whole food that you would come across exactly as in nature, you are looking at an unrefined carbohydrate." Many of the foods we seek for convenience are the very things that may be hijacking your mood. Foods such as white rice, pasta, crackers, bread, chips, and breaded foods are full of refined carbohydrates that offer little to no nutritional value and rob you of important B vitamins in the process of digestion. Loading your diet with these refined carbohydrate foods will take your blood sugar levels on a roller coaster ride throughout the day, which can also result in symptoms of low mood and fatigue. Alcohol . Limiting alcohol is in your best interest if you struggle with depression. Alcohol is a depressant and can lead to impaired judgment and reaction time. Many alcoholic beverages can actually be quite sugary which, as noted above, can have a way of sabotaging your mood and causing blood sugar levels to elevate and crash. Although some research has shown that small amounts of alcohol such as red wine can be helpful, it is generally in your best interest to steer clear if you struggle with depression. As suggested by Dr. Ede, "Alcohol will not solve any of your health problems, because no health problem is caused by a lack of alcohol." Co-Occurring Disorders: Mental Health Issues & Addiction Caffeine . Yes, caffeine can help you start your day with a boost. However, it can also lead to crashes later in the day, and leave you feeling as though you need more to regain energy. Many Americans find themselves over-caffeinated, as we drink coffee and energy drinks regularly. A moderate amount of caffeine, two to three cups per day, however, has been linked to a lower risk of suicide. A better alternative to coffee and energy drinks is green tea. In addition to antioxidant benefits, green tea is also known to provide theanine, an amino acid that offers an anti-stress benefit that can be helpful for people with depression. A Word From Verywell . Our bodies interact with the foods we eat, and the choices we make each day can impact our body's ability to function at its best. Although there is no specific diet that has been proven to alleviate depression, we can see that there are plenty of nutrient-rich foods that can help to keep our brains healthy. It is a good idea to talk with your medical provider before making significant changes to your diet. Remember to also be patient with yourself as you begin to try new foods and give your body time to adjust to the changes you are making. Making better food choices can help your overall health as well as make a positive impact on your emotional wellness. If you or a loved one are struggling with depression, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area. For more mental health resources, see our National Helpline Database. The Best Online Resources for Depression Was this page helpful? Thanks for your feedback! What are your concerns? Other Inaccurate Hard to Understand 9 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Li F, Liu X, Zhang D. Fish consumption and risk of depression: A meta-analysis. J Epidemiol Community Health. 2016 Mar;70(3):299-304. doi:10.1136/jech-2015-206278. Arab L, Guo R, Elashoff D. Lower depression scores among walnut consumers in NHANES. Nutrients. 2019 Feb;11(2):275. doi:10.3390/nu11020275.  Dahl WJ, Stewart ML. Position of the academy of nutrition and dietetics: health implications of dietary fiber. J Acad Nutr Diet. 2015 Nov;115(11):1861-70. doi:10.1016/j.jand.2015.09.003 Kaluzna-Czaplinska J, Gatarek P, Chirumbolo S, Chartrand MS, Bjorklund G. How important is tryptophan in human health? Crit Rev Food Sci Nutr. 2019;59(1):72-88. doi:10.1080/10408398.2017.1357534 Coppen A, Bolander-Gouaille C. Treatment of depression: time to consider folic acid and vitamin B12. J Psychopharmacol. 2005 Jan;19(1). doi:10.1177/0269881105048899 Evrensel A, Ceylan ME. The gut-brain axis: The missing link in depression. Clin Psychopharmacol Neurosci. 2015;13(3):239-244. doi:10.9758/cpn.2015.13.3.239 Diagnosis: Diet. Nutrition Science meets Common Sense. About Dr. Ede. Artero A, Artero A, Tarin JJ, Cano A. The impact of moderate wine consumption on health. Maturitas. 2015 Jan;80(1):3-13. doi:10.1016/j.maturitas.2014.09.007 Lucas M, O'Reilly EJ, Pan A, et al. Coffee, caffeine, and risk of completed suicide: Results from three prospective cohorts of American adults. The World Journal of Biological Psychiatry. 2014;15(5):377-86. doi:10.3109/15622975.2013.795243 Speak to a Therapist for Depression Advertiser Disclosure × The offers that appear in this table are from partnerships from which Verywell Mind receives compensation. Related Articles The Evidence Is Adding Up: What You Eat Can Directly Impact Stress and Anxiety How to Treat Depression Without Medication How Much Does Diet Impact Depression? How Long Does Withdrawal From Sugar Last? 6 Antidepressants You Can Get Over-the-Counter 9 Tips to Improve Your Eating Habits When You Have SAD The Vitamin That Lowers the Risk of Depression Understanding Why Eating More Feels Impossible in Early Recovery Does Eating Bananas Improve Your Mood? 10 Strategies to Boost Your Cognitive Health and Fight Brain Aging Mushroom Consumption May Ease Depression, Research Reveals How to Treat Your ADHD Symptoms Naturally Research Suggests Limiting Coffee for Brain Health Why You Crave Carbs, Sugar, and Chocolate When You're Depressed The 9 Best Supplements for Depression of 2022, According to a Dietitan The 8 Best Dopamine Supplements of 2022, According to a Dietitian
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                                    [0] => Reply Liliana October 8, 2021 Hi, could you please tell me where you found evidence that turkey and eggs have positive effects on mood?
                                )

                            [body] => Log In. Lost your password? Log In Menu Log In Get Certified Health 16 Mood Boosting Foods Last updated on January 5th, 2022 by Academy of Culinary Nutrition in Health We all feel blue from time to time, and food can play an important role in helping us lift our mood and improve our outlook on life. Open up the fridge and poke through the pantry, where you’ll find a wide array of mood boosting foods that are healthful, satisfying and delicious. Before we get into the specific mood-boosting foods below, there are a couple of key dietary strategies to help you improve and balance your mood with food: Balance blood sugar levels. Skipping meals, eating erratically or eating sugary meals and snacks can send our blood sugar levels out of whack. This leads to an imbalance of hormones – including stress hormones – and can make us irritable, cranky or ‘hangry’. Hypoglycemia, or low blood sugar, is linked to depression and anxiety. Consuming complex carbohydrates, protein, fat and fibre with each meal and snack will help your blood sugar levels stay on track. Consume nourishing fats. Fats are essential to the nervous system. Our brains our about 60% fat and good fats help support brain function and integrity, aid the production of neurotransmitters and reduce inflammation. Learn more about the best fats and oils for health here, and discover the dangerous side of vegetable oils. Eat your amino acids (protein). Certain amino acids, which are the building blocks of protein, are the precursors to brain neurotransmitters that help balance and better our mood. These 21 ways to get more protein in your diet can certainly help you! Get the B vitamins. The spectrum of B vitamins help soothe stress and support the nervous system. Many of the B vitamins are also co-factors in aiding brain health and formulating neurotransmitters. B vitamins can be found in many vegetables, like dark leafy greens and gluten-free whole grains. What If I’m Not in the Mood to Cook Mood Boosting Foods? If you’re down in the dumps, you may not feel like whipping up mood boosting foods from scratch, or even have the energy to do so. Here are some suggestions to help you make your mood-boosting foods a reality. Take advantage of the good times and meal prep. When you’re feeling able, batch cook a few items that you can leave in the freezer for your future self. One pot meals like soup or chili are great options, as you can make them in big batches and portion them in the freezer. You could also bake a batch of muffins, prep some smoothie kits, or make other recipes you enjoy eating. Learn all of our tricks to batch cooking in this guide. Start a mood-boosting cooking cooperative. Get collaborative by joining or starting a cooking cooperative. That way, you only need to make one dish but get to take home multiple goodies – plus you get the benefits of connecting with your friends. Purchase time-saving tools or equipment that will ease the burden. Appliances like slow cookers and Instant Pots can help shoulder some of the workload; yes, you’ll still need to do some prep, but once that’s done meals come together easily. Make it simple. You don’t need to spend hours cooking mood boosting foods to reap the benefits. Blend up a smoothie, have some avocado toast or cook a veggie omelette if that’s what appeals to you. Remember you are doing the best you can. Try not to be too hard on yourself. Cook when you’re able and try to make good store-bought choices when you aren’t up to the task. 16 Mood Boosting Foods. Salmon. Salmon is an excellent source of omega-3 fatty acids, which are highly anti-inflammatory. Omega-3s, particularly EPA and DHA, are crucial for brain and nervous system development. They have been shown to ward off depression – studies indicate communities where people consume more fatty fish are less likely to experience anxiety and depression, plus they can even affect our personalities and impulse control. Aside from the omega-3s, salmon is also high in protein, Vitamin B12 and Vitamin D. Vitamin B12 works in concert with folate to help convert amino acids into neurotransmitters (depressed patients tend to have low levels of both), while Vitamin D deficiency is linked to depression. Dark Leafy Greens. These are rich in a wide variety of nutrients, including fibre to balance blood sugar, B vitamins to boost brain function, and iron. Evidence indicates that iron deficiency is linked to altered emotional behaviour, anxiety and the disruption of neurotransmitters. Iron (and B vitamins) also help us produce energy, and more energy may lead us to feeling positive and bolster our ability to participate in the activities we enjoy. Too much iron in the brain, however, can also impair neurotransmitters – it’s a Goldilocks situation where you get your iron levels ‘just right’. So grab a bunch of spinach, kale, collards, Swiss chard, mizuna, mustard greens, dandelion, or whichever dark leafy greens you enjoy, and try different ways to add them to your diet. Chia Seeds. Chia seeds are a plant-based source of omega-3 fatty acids, and they contain a wealth of additional nutrients like protein, fibre, calcium and iron. This mood boosting food is also a good source of magnesium, nature’s relaxant mineral, and it can help reduce stress and anxiety. These little seeds are very versatile in a culinary nutrition context: they’re a great egg replacer they make a mean pudding they’re wonderful in baked goods (like this chocolate chia bread) are great for dairy-free smoothies and smoothie bowls are fantastic in dairy-free elixirs Turkey. Turkey is rich in tryptophan, an amino acid that helps us produce the mood-boosting neurotransmitter serotonin. Low levels of tryptophan can lead to lower serotonin production and an increase in anxiety or depressive symptoms, while diets high in tryptophan reduce depression and irritability. It also has tyrosine, another amino acid that is a precursor to brain neurotransmitters. But that’s not all – turkey contains a multitude of B vitamins – including B6 and B12, and the mineral zinc. A zinc deficiency is associated with mood disorders like anxiety and depression. Lentils. These little but mighty pulses provide a good supply of folate, a B vitamin that helps develop the nervous system. Folate deficiency is associated with depression, and adding more of it to your diet can help boost your mood. They are also high in fibre for blood sugar control, iron, protein and Vitamin B6; the latter helps our bodies make mood-boosting neurotransmitters like serotonin and dopamine. Low levels of Vitamin B 6 are associated with depression. Be sure to try this lentil goulash! Eggs. One of our favourite mood boosting foods, eggs are high in protein, Vitamin D and B12. They have a payload of choline, a nutrient that supports the nervous system, improves mood and helps produce neurotransmitters, as well as the antioxidant selenium. Since the brain is more vulnerable oxidative damage, consuming antioxidant foods can help protect and preserve the brain (and our positive mood in the process). Eggs are easy to make and transport when you’re on the go, and there are a ton of ways you can consume them: Hard boiled as a snack Scrambled with steamed greens or other veggies Eat them in an omelette Poach them on toast with avocado Use them in baking Hard boiled or hard poached on a salad or recipe-free dinner bowl Sardines. A fatty fish that is filled with mood boosters: it contains sky-high levels of Vitamin B12, as well as omega-3s, selenium, protein, Vitamin D and choline. Mash them up with lemon, parsley and sea salt, make a veggie + sardine hash, or chop them up into gluten-free flatbreads. Avocado. A nutritious fat with an ultra-creamy texture, avocados have Vitamin B6, fibre, Vitamin E and Vitamin C. They also contain Vitamin B5, which helps synthesize neurotransmitters and supports the adrenal glands. Bell Peppers. Beautiful bell peppers are high in the antioxidant Vitamin C, which can help with neurotransmitter function and improve cognition. Vitamin C therapies have been shown to improve mood and reduce distress. Fermented Foods. Photo: Meghan Telpner A wealth of research points to the important link between the gut and the brain. About 95% of serotonin is produced in the digestive tract, and that means making gut health a priority will help to improve our mood. Scientists are also investigating the connections between gut bacteria and mood/conginition. A few meta-analyses concluded that probiotics can help alleviate depression. Fermented foods, from kombucha to sauerkraut to dairy-free yogurt, are a fantastic source of probiotics. It’s easy to make them at home and they’re one of our go-to mood boosting foods, and they’re also great for supporting immunity. Almonds. This mood boosting food is a great go-to for protein (including tyrosine for neurotransmitter production), magnesium, fibre and Vitamin E. As an antioxidant, Vitamin E can help combat free radical damage in the brain and has been shown to improve memory and cognition. Have them on their own as a snack, incorporate them into trail mix or granola, make your own dairy-free almond milk, or use the almond pulp in a variety of delicious ways. Chocolate. Photo: Jennifer Barr Yesssssssss. Chocolate makes you happy! It contains a number of potent compounds such as phenylethylamine, which boosts endorphins, and ananadamide, otherwise known as ‘the bliss chemical’. Studies on chocolate show that it can improve mood and cognition, plus it’s a rich source of antioxidants, iron and magnesium to help us relax. Evidence indicates that chocolate is particularly helpful when eaten mindfully – so don’t gobble it all down, savour it instead. Grab chocolate inspiration in these posts: 20 Best Dairy-Free Chocolate Recipes Chocolate Avocado Pudding Simple Hemp Chocolate Spread 20 Amazing Healthy Holiday Desserts Grain-Free Chocolate Sandwich Cookies 20 Best Dairy-Free Ice Cream Recipes 20 Best Real Food Frosting Recipes Sunflower Seeds. Sunflower seeds are a good source of Vitamin E, Vitamin B6 and magnesium. They’re a great option for those with nut allergies – you can easily swap ground sunflower seeds or sunflower seed butter whenever nuts are called for. Learn how to make your own sunflower seed butter here (you can also infuse it with dark chocolate for an extra mood boost!). Sweet Potato. Photo: Abigail Hopkins Sweet potatoes contain an abundance of mood boosters like Vitamin B6 (as well as other B vitamins), Vitamin C and fibre. And there are so many ways to eat them: have them plain, either steamed or roasted drizzle them with coconut oil, nut butter and cinnamon make them into chips for a snack add them to salads use them in stews and soups make sweet potato ‘toast’ incorporate sweet potatoes into smoothies and baking throw them in the Instant Pot stuff them with chili, curry, sauteed ground meat or beans Ghee. Ghee, or clarified butter, is chock-full of nutritious fats and Vitamin D, plus it helps to heal the digestive tract, which can lead to better digestion and the beneficial gut bacteria that supports our mood. Learn how to make your own ghee at home. Culinary Adaptogens. Adaptogens are plants that help us adapt to mental, emotional and physical stress. Get our complete guide to using culinary adaptogens, as well as our 20 favourite herbs for tea-making. By incorporating these mood boosting foods into your menu planning, you just might find yourself finding your day a little bit brighter. culinary nutrition mood-boosting foods mood-boosting More Wisdom from our Experts. 11 Foods for Better Sleep by Suzy Larsen in Health Life is a whole lot brighter when you wake up from a restorative night’s sleep. Without those deep zzzs, energy, mood, health, work performance and… Read More How To Make Ghee At Home and Delicious Health Benefits by Josh Gitalis in Health Traditional foods are making an overwhelming comeback and for a good reason – they have incredible health benefits and have been used for hundreds and… Read More 20 Best Hormone Balancing Foods by Academy of Culinary Nutrition in Healthin Resources We make a wide variety of hormones that circulate throughout our bodies to help with growth, mood, sexual function and metabolism. It’s a complicated web… Read More How to Make Tinctures and Tonics, Guide To Homemade Medicine by Academy of Culinary Nutrition in Healthin How To The world of plants is a powerful one. There are a wealth of components in plants that serve to protect them at various stages of… Read More Plant-Based Protein: A Culinary Nutrition Guide by Academy of Culinary Nutrition in Health If you’ve ever followed a vegan or vegetarian diet, you’ve likely heard this question repeatedly: “But where do you get your protein from?” You may… Read More Guide to Basic Culinary Nutrition Terms by Academy of Culinary Nutrition in Resources You may have seen common culinary nutrition terms like macronutrients or antioxidants bandied about in books, podcasts, websites and articles, or splashed onto food labels,… Read More More Wisdom in Health Registration Opens in April 2022! Become a Culinary Nutrition Expert Learn More
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                            [body] => The Connection Between Food and Your Mood How to choose foods that will boost your mood Share Facebook Twitter Linkedin Pinterest email Email There are so many great things about fall and winter: changing leaves, pumpkin patches, Christmas decorations and family gatherings. Advertising Policy Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy But as the weather starts to turn cold and dreary, you may experience the winter blues. To help combat those feeling, try eating certain foods known to help boost your mood. “The foods we eat not only affect our mood, but our sleep patterns and our energy levels,” says psychologist Susan Albers, PsyD. “And that can impact us throughout the entire day.” How food can affect your mood. Studies have found that the change in seasons often leads to an increase in emotional eating, says Dr. Albers. “In this study, individuals who feel blue during the winter and fall months, due to the short days, experience an increase in snacking, craving starchy foods and sugary foods, as well as eating more in the evenings,” she says. Foods to avoid or cut down on during the winter months are: Sugar.Alcohol.Starchy foods.Processed foods. Foods sweetened with sugar like soda and cookies, as well as flour-based foods like bread, crackers and baked goods might give you a quick energy boost, but their low nutritional value could leave you with low energy and in a down mood later on. “If you’re someone who loves salty snacks, swap out the chips for spicy roasted chickpeas,” says Dr. Albers. “Not only are those going to give you a great crunch, but they also give you a great boost of nutrients.” Foods that can boost your mood. There are plenty of foods that affect your mood in a positive way. Ease into it and you’ll see rewards. “Too often we focus on removing or subtracting foods from our diet,” says Dr. Albers. “Think about additions, trying to add one food a day. Make it a goal to add one of these foods a day and over time, you’re going to see an improvement in your mood.” Foods high in vitamin D. Work in foods rich in vitamin D like red meat (limit to less than 6 ounces per week), mushrooms, egg yolks, tuna, salmon and sardines. You should also look for items fortified in vitamin D like milk, yogurt and cereal. Advertising Policy “During the winter months, people who have more emotional eating have been shown to have lower levels of vitamin D, which is associated with more anxiety and depression,” says Dr. Albers. Foods high in vitamin C. Oranges, mangoes, lemons, kiwi, broccoli, bell peppers and strawberries are great options if you’re hoping to increase your vitamin C intake. Vitamin C can help with anxiety, Alzheimer’s disease and depression. “One of the best things you can do to help your immune system and to boost your mood is to add foods that are high in vitamin C,” says Dr. Albers. Foods high in protein. Get your protein fill with foods like beef, chicken, turkey and eggs. “Those foods are linked to higher levels of dopamine and norepinephrine, which are brain chemicals that play an important role in our mood, our motivation and our concentration,” says Dr. Albers. Vegan or vegetarian? Opt for chickpeas, lentils or tofu to get that much-needed protein fix. Sweet potatoes. With comfort-food-laden holiday menus in your future, try subbing out white potatoes for sweet potatoes, which are a good source of vitamin A. “Sweet potatoes contain fiber, which breaks down really slowly and can help your blood sugar,” says Dr. Albers. “This, in turn, helps to keep your cravings and emotional eating down.” Sweet potatoes are also rich in magnesium, which has been shown to help lower anxiety levels. Beets. Beets are a good bet, especially if you’re feeling anxious or stressed. Advertising Policy “Beets can lower your blood sugar,” says Dr. Albers. “Eating beets can also help lower your blood pressure in just a matter of a few hours.” Walnuts. Get cracking on adding walnuts to your meals. Great for your cognitive function (your memory, attention and language), walnuts can also boost your mood. A study in which participants were given a handful of walnuts for five days showed a significant reduction in appetite hunger and cravings for starchy and sugary foods. Cocoa. Warm up with a hot cup of cocoa, says Dr. Albers. “Not only is it soothing and sweet during the cold winter months,” she says. “But cocoa is also a great source of polyphenols.” Polyphenols are very potent antioxidants, which help with your mood thanks to their anti-inflammatory effects. Polyphenols have been shown in many studies to boost your concentration levels and your focus. Regardless of your diet during the winter, don’t be too hard on yourself, says Dr. Albers. “As the holiday season approaches, move aside dieting. This is often stressful for people and instead focus on mindful eating,” says Dr. Albers. “This is slowing down, being in the moment, enjoying and savoring your food, instead of trying to stay away from certain foods.” Advertising Policy Advertising Policy Related Articles. January 10, 2022 / Nutrition January 10, 2022 / Nutrition 5 Foods You Should Eat This Winter . January 12, 2021 / Nutrition January 12, 2021 / Nutrition Does What You Eat Affect Your Mood? . October 4, 2021 / Nutrition October 4, 2021 / Nutrition The Many Health Benefits of Pineapple . January 12, 2022 / Nutrition January 12, 2022 / Nutrition Is Caviar Good for You? . May 29, 2020 / Nutrition May 29, 2020 / Nutrition 5 Vitamins You May Need More of and Where To Get Them . May 15, 2020 / Nutrition May 15, 2020 / Nutrition 5 Strategies to Help You Stop Emotional Eating . Trending Topics. 1 7 Health Benefits of Turmeric . 2 Is TikTok Causing Tics in Teen Girls? What Parents Need to Know . 3 Does a Bad Night’s Sleep Affect Your Health? . Facebook Twitter YouTube Instagram LinkedIn Pinterest Snapchat Share this article via email. 1 / 1 Left Arrow Previous Right Arrow Next The Connection Between Food and Your Mood. What you eat can affect your mood. Here’s how to choose good mood-boosting foods.
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                            [body] => 9 Healthy Foods to Boost Your Mood Stock your kitchen with these nine healthy food options. . by Jeff Herbert Experiencing stress, anxiety, or depression? Stock your kitchen with these nine healthy food options to help boost your mood. Salmon. Salmon is an excellent source of omega-3 fatty acids1—anti-inflammatory, heart-healthy mood boosters that may even help combat depression.2  Eggs . High in vitamins D and B12, eggs can have a positive impact on your brain and your mood.1 Oats. Oats are high in fiber and iron2 and can help keep you full and lift your mood. Bell peppers. Peppers are packed with vitamin C. This vitamin can help your brain function effectively.1 Yogurt. Yogurt can help promote a healthy digestive system, which has been shown to improve your mood and lower stress.3 Chocolate. Chocolate contains phenylethylamine, a chemical that increases endorphins and may elevate your mood.1 Opt for dark chocolate for a healthier alternative.2 Spinach. Spinach and other leafy greens contain magnesium, which can help reduce anxiety.3 Bananas. Bananas are a great source of fiber and vitamin B6. These help increase dopamine and serotonin production.2 Berries. Berries have large amounts of antioxidants and anthocyanins, which help can you manage inflammation that may cause depression.2 Related: How Your Physical Health Could Be Affecting Your Mental Health References: https://www.culinarynutrition.com/mood-boosting-foods/ https://www.healthline.com/nutrition/mood-food https://www.eatingwell.com/article/141652/7-foods-to-boost-your-mood/ ABOUT THE AUTHOR. Jeff is a native of Northern Utah and currently works in healthcare marketing and communications. He is a fanatic of graphic design, music, and baby animals. Jeff also enjoys making memories with family and friends.Related Articles. Top 10 Articles of 2021From fitness and exercise to healthy aging and self-care, here are the articles that caught the eyes of our readers.5 Reasons Why You Need to Recharge on a Regular BasisFind out why your body and mind need to recharge regularly to function their best.3 Ways to Prevent OsteoarthritisOne in four adults will experience osteoarthritis later in life. The good news is, there are ways to prevent it. Use these three tips to keep your joints healthy now and for years to come.Can You Pass This At Home Fitness Test?Do this simple test to measure your general fitness levels.ABOUT THE AUTHOR. Jeff is a native of Northern Utah and currently works in healthcare marketing and communications. He is a fanatic of graphic design, music, and baby animals. Jeff also enjoys making memories with family and friends.YOU MAY ALSO LIKE...Healthy Living. What is Gluten? Plus Gluten-Free Recipes to TryEven if you aren’t gluten intolerant, eliminating gluten from your diet can be beneficial.Healthy Living. Air-Fryer Roasted Salmon with Sautéed Balsamic SpinachMake dinner a breeze with this quick air-fryer recipe.Healthy Living. How to Feel Connected While Working RemotelyDon’t let your working from home leave you feeling disconnected. Important Links . Notices. Other Links. Contact Us . 800-538-5038 Weekdays - 7:00 a.m. to 8:00 p.m. Saturdays - 9:00 a.m. to 2:00 p.m. Sundays - Closed More Contact Options >Disclaimer. SelectHealth may link to other websites for your convenience. SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated. The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns. This benefit may not be covered by your plan. The information that is contained here does not guarantee benefits. To find out if this is covered by your plan, call Member Services at 800-538-5038. © Copyright 2021. SelectHealth. All rights reserved.FacebookTwitterInstagramPinterestLinkedInYoutubeATENCIÓN注意CHÚ Ý주의Díí baa akó nínízinPAUNAWAACHTUNGВНИМАНИЕATTENTION注意事項ማሳሰቢያПАЖЊАหมายเหตุهيبنتهجوتMake a Premium Payment. Individuals and Families Make your first payment or a "quick payment." Pay Now Register for an account, log in, and set up future payments using auto pay. RegisterLog in Employers Make an employer payment. Make a group payment Prefer to speak to us directly? Call 844-442-4106.
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                            [body] => 5 Foods To Boost Your Mood By Roxana Ehsani Facebook Twitter Email Print Food has a powerful impact on our bodies and each item has a unique benefit! Certain foods may help you achieve a more restful night’s sleep, reduce your risk of developing disease, or aid in recovery after exercise. Food can also trigger “feel good” neurotransmitters in the brain and positively boost our mood. Add these mood-boosting foods to your plate so you can tackle your day with some pep in your step. Strawberries Strawberries contain soluble fiber which keeps your blood sugar stable. Soluble fiber helps to stabilize your blood sugar so you don’t experience highs and lows in energy. Ways to Prepare: Strawberries are very versatile. Add frozen strawberries to your smoothie, or add fresh strawberries to your yogurt, oatmeal, or favorite salad. Sweet Potatoes Sweet potatoes contain Vitamin B6, which helps turn on serotonin, a “feel good” neurotransmitter in your brain. Ways to Prepare: Slice sweet potatoes, toss with olive oil and bake them into healthy fries. Add baked sweet potato purée to pancake batter, oatmeal, and muffin batter. Or roast sweet potato wedges in the oven with garlic powder, chili powder or cinnamon for a flavorful side dish. Walnuts Walnuts contain Omega-3 fatty acids. Research has shown that heart-healthy foods are also brain-healthy foods. Foods rich in Omega-3 oils help maintain cognitive functioning. Ways to Prepare: Eat a handful of nuts every day. Nuts pair perfectly with fresh fruit for a satisfying snack. Use nuts in place of croutons as a salad topper. Add nuts to your favorite quinoa or grain salad. Grind walnuts to make your own nut butter. Mushrooms Although the sun is our best source of vitamin D, mushrooms can also provide this essential vitamin! Foods rich in vitamin D are not only vital for bone health but, research suggests, brain health as well. Ways to Prepare: Sauté mushrooms into your morning omelet. Mix mushrooms into your favorite chili, soup, or stir-fry. Mushroom and sweet pepper skewers are a colorful side dish at your summer cookout. Spinach Spinach contains magnesium which regulates blood sugar and promotes normal blood pressure levels. Keeping both your of these in check will help maintain your energy level. Ways to Prepare: Add handfuls of spinach to your smoothie. Sauté spinach with garlic or ginger for a side dish. Or build your salad with nutrient-rich spinach leaves instead of iceberg lettuce. Notice: JavaScript is required for this content. Notice: JavaScript is required for this content. Other Stories. Close Close Log in to save this. Notice: JavaScript is required for this content. or Create an Account
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                            [body] => Boost your Mood with Healthier Food Play without Auto-Play Play Video Text It’s normal to reach for the unhealthy snacks when stressed or depressed but did you know that food and mood are connected? It’s true. Eating healthier can help you stay happier, and actually improve stress and depression. The next time you’re feeling down or having a tough day, try these three foods to boost your mood. Fruits and Vegetables Fruits and veggies have been linked to higher levels of happiness and they’re good for your heart. It’s a win, win! Omega-3 Fatty Acids Low Omega-3 fatty acids have been correlated to depression and impulsivity. To give your body more, try eating foods like fish, vegetable oils, nuts, flaxseed and leafy vegetables. Chocolate As a special treat, chocolate may have properties that improve mood and even reduce tension. The key is to choose real chocolate - dark is best – and eat it in moderation. Your mental health is an important piece of your overall health and well-being. The next time a craving or bad mood hits, reach for one of these mood-boosting choices. You’ll do your mind and body a favor! Last Reviewed: Jul 29, 2021 Join Healthy for Good™ and get our free 10 Under 10: Easy Winter Meals (and More!) digital recipe booklet while supplies last! Kroger Health. Nationally Sponsored by Learn more about Kroger Health Transamerica®. Nationally Sponsored by Learn more about Transamerica
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                            [title] => Good Mood Foods: The Top 6 Foods to Boost Your Mood - Holy Crap Foods
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                            [body] => Good Mood Foods: The Top 6 Foods to Boost Your Mood Home  / Blog Previous  / Next This time of year is always a bit daunting, as the days grow shorter and the nights longer. Mix in a pandemic, and we’re all looking for a bit of a pick me up. If you’re feeling a bit blue, emerging science shows that eating nature’s healthiest foods can help. No one food is a miracle cure, but a healthy diet, with the addition of a few select foods, can work wonders in improving wellbeing and our resistance against stress. Not to mention, they’ll fill you up and energize you. Talk about food for thought!     If avoiding stress in your everyday life was as easy as avoiding people during a pandemic, we would all be coasting through life right now!  Managing daily stressors is a necessary part of life. Besides making you feel alive, stress can push you to meet deadlines, give you an extra kick of energy to get through the day and even boost your memory. But too much of it can negatively impact your physical, mental and emotional health. Needless to say, learning to keep those stress levels at bay is a definite key to success.   Lucky for us, there are many foods that can help manage those stress levels… and let’s be real, food really can betherapy. Here are six foods proven to improve your mood and mental health: 1. Omega-3 Fatty Acids. These are the ‘healthy’ fats that everyone’s been telling you about! Salmon, sardines, mackerel, tuna, and other fatty fish are amazing sources of omega-3 fatty acids. Our bodies can’t make omega-3 fatty acids on their own, so it’s important we get them from foods (or supplements if fish is just a tad toofishy for you).   Interestingly enough,research has found that people who are deficient in omega-3 fatty acids are more likely to suffer from depression, anxiety and low mood. This is partly attributed to the antioxidant and anti-inflammatory nature of omega-3 fats. These fats are also associated with increased serotonin and dopamine levels, all of which areknown to positively influence mood. Fish, please! 2. Fruits and Vegetables. You’ve heard it before, and we’ll say it again: Eat your fruits and vegetables! Truly, they’re the most nutrient dense foods you can energize with - meaning they’ll leave you feeling full, but also give you the most nutrients per calorie.  Several nutrient deficiencies, such as vitamin B12, B9 (folate), zinc and magnesium havebeen linked with symptoms of mood disorders, such as low mood, fatigue, irritability and cognitive decline. So, loading up on a variety of vegetables and fruits which are packed with varying nutrients is always a good strategy.  For instance, leafy greens such as spinach and kale are excellent sources of B-vitamins, folate in particular, magnesium, and fibre! Legumes, like beans and lentils are known to have a similar nutrient profile. A good rule of thumb to ensure you’re getting enough of these nutrients is to eat a variety of whole fruits and vegetables. When in doubt, eat that rainbow! 3. Green Tea. Tea is a comfort food, right? Well actually, green tea has historically been associated with mood and performance benefits, such as relaxation and concentration. Green Tea is a dynamo beverage because it has the caffeine benefits of coffee, but also contains l-theanine, an amino acid which produces calming effects in the nervous system. Collectively, the compounds in green teaare proven to reduce anxiety while improving memory, attention, and overall brain function.  As an added bonus - drinking multiple cups of tea is a great way to stay hydrated, which is crucial asdehydration negatively affects your mood. 4. Chocolate. Alas, the science is finally here to prove what we already knew – chocolatedoes in fact make you happy! Research has found that eating a small amount of dark chocolate can improve your mood. Sorry sweet tooth's, these benefits are most pronounced by chocolate in its purest, darkest, form - the more cocoa, the better!   Cocoa is a superfood, it houses a whole bunch of flavonoid antioxidants, many of which have been proven to produce these lovely mood-boosting effects. While the mechanisms behind this are still unknown, what we do know is that these magical flavonoids in chocolatecan improve cognitive function and cerebral brain flow, both of which could definitely get that mood up! 5. Whole Grains. Whole grains are truly nature’s superfood, so it’s no surprise that they’re packed withalllllll of the mood-boosting properties.  Grains are a great, effective mood booster because of their high fibre content and low glycemic index. Theyslowly release sugar into the bloodstream which balances blood sugar and can stabilize your mood - we’re looking at you, sugar crash! Not to mention, most high quality whole grains (oat/wheat bran, buckwheat, oats) are naturally rich in tryptophan, an amino acid which your body requires to create serotonin, dopamine and melatonin.Research indicates that these neurotransmitters are crucial to improving your mood, pleasure and sleep. So, it’s no surprise that foods high in tryptophan can help keep your spirits up! 6. Nuts and Seeds. Nuts and seeds are some of Mother Nature's best mood boosters. They’re loaded with important minerals and vitamins that improve mood, such as selenium, magnesium, copper, zinc, manganese, B vitamins and omega 3 fatty acids.  Walnuts, for example, are one of the best plant-based sources of omega-3 fats and B vitamins. Also, brazil nuts are a great source of magnesium and zinc, both of which are known to have anxiety-reducing effects.  In terms of seeds, pumpkin and sunflower seeds are great sources of magnesium and zinc. While chia seeds are another incredible source of plant-based omega-3 fats. There’s nothingseedy about these benefits! In conclusion. Stress is inevitable in life, but so is eating! Choosing the proper fuels can make all the difference in your mood, and so there’s truly nothing to lose here. Try one or all of these tips in due time, as one aspect of your wellness routine to help manage those daily and seasonal stresses. Your mind and body will thank you!   References Jenkins, T. A., Nguyen, J. C., Polglaze, K. E., & Bertrand, P. P. (2016). Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis.Nutrients,8(1), 56. https://doi.org/10.3390/nu8010056 Lachance, L., & Ramsey, D. (2015). Food, mood, and brain health: implications for the modern clinician. Missouri medicine,112(2), 111–115. Larrieu, T., & Layé, S. (2018). Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety. Frontiers in physiology,9, 1047. https://doi.org/10.3389/fphys.2018.01047  Mancini E, Beglinger C, Drewe J, Zanchi D, Lang UE, Borgwardt S. Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine. 2017 Oct 15;34:26-37. doi: 10.1016/j.phymed.2017.07.008. Epub 2017 Jul 27. PMID: 28899506. McNamara, R. K., & Liu, Y. (2011). Reduced expression of fatty acid biosynthesis genes in the prefrontal cortex of patients with major depressive disorder. Journal of affective disorders,129(1-3), 359–363. https://doi.org/10.1016/j.jad.2010.08.021  Nehlig A. (2013). The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British journal of clinical pharmacology,75(3), 716–727. https://doi.org/10.1111/j.1365-2125.2012.04378.x Nilsson AC, Ostman EM, Granfeldt Y, Björck IM. Effect of cereal test breakfasts differing in glycemic index and content of indigestible carbohydrates on daylong glucose tolerance in healthy subjects. Am J Clin Nutr. 2008 Mar;87(3):645-54. doi: 10.1093/ajcn/87.3.645. PMID: 18326603. Ros E. (2010). Health benefits of nut consumption. Nutrients,2(7), 652–682. https://doi.org/10.3390/nu2070652 Zhang, N., Du, S. M., Zhang, J. F., & Ma, G. S. (2019). Effects of Dehydration and Rehydration on Cognitive Performance and Mood among Male College Students in Cangzhou, China: A Self-Controlled Trial. International journal of environmental research and public health,16(11), 1891. https://doi.org/10.3390/ijerph16111891     Keep your mind and gut connected.Sign up and receive our FREE Top 10 Favourite Good‑Gut Recipes.(And 20% off your first order!) English English English
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                            [body] => 8 Foods That Boost Your Mood Why Food is the Best Medicine for Your Mental Health We are what we eat, right? There is no denying the fact that the food we consume has a major impact on our mental health. With research suggesting that what we eat can affect our mood, improve our concentration and even reduce stress levels, the saying “you are what you eat” may never have been more accurate. Studies have shown that there are many ways in which food can affect your mental health, some of which are not all too surprising. Many foods have natural nutrients that are known to promote a feeling of happiness and well-being. Foods such as strawberries, kiwi fruit, spinach, tomatoes, walnuts and salmon are all well known to contain natural mood-boosting properties. You could always try adding them into your diet to give yourself an extra boost! Fruits and Vegetables as Medicine from the Garden. Today, so many people are stressed out and find themselves with no energy to do anything. This is the result of fast paced lives, with not enough relaxation time available for everyone. This stresses the physical body and mind, which in turn affects moods. The solution to this is to eat healthy food more often. Healthy food doesn’t only mean vegetables and fruit but also includes whole grains, proteins, dairy products, etc. Fruits and vegetables are one of the most important parts of a balanced diet because they are packed with nutrients that boost moods. It’s official- fruit and vegetables are good for you. Not only do they contain plenty of vitamins, minerals, and fiber, but they also release endorphins which make you feel good. The positive effects of fruits on mood include better sleep patterns, reduced stress levels, lowered blood pressure, and prevention of dementia. As for vegetables, mood boosting effects include increased self-confidence and socialization. 1. Fatty Acids. Omega-3 fatty acids are a group of essential fats that your body cannot produce on its own. It is due to this reason that they must be obtained through the diet. Specifically, fatty fish-types such as salmon and albacore tuna-are rich in DHA and EPA omega-3s which have been linked to lower levels of depression. Omega-3 fatty acids contribute to the fluidity of brain cells and appear to play key roles in the development of neurons and cell signaling. There is some debate on the benefits of omega-3’s, but research has shown that in some cases, omega-3’s brought down depression scores. The standard daily dose of fish oil is 250–500 mg, depending on body weight. Most people agree that the benefits are worth the potential side effects. 2. Dark chocolate. Chocolate is rich in many mood-boosting compounds. Sugar is a quick energy source for the brain and research suggests it may also help with emotional well-being. Furthermore, it may release chemicals that improve mood, such as caffeine and theobromine. These are chemically similar to cannabinoids which has been linked to improved mood. Although people may associate eating chocolate with relaxation or happiness, there is scientific debate over whether it has these effects on the body. Regardless of this, blueberries are full of flavonoids that make it a great snack for a healthy brain. They also reduce inflammation and help to increase blood flow to your brain. All these factors can lead to a happier mood. In addition to being one of the world’s most beloved foods, chocolate has a hedonic rating which means that it may also have positive effects on your mood. Milk chocolate, as it contains added sugars and fats, is best avoided. In its stead, opt for dark chocolate as this type of chocolate has the most flavonoids & is lower on added sugar. Having 1-2 squares at a time should be the limit. 3. Fermented foods. Fermented foods, such as kimchi, which include yogurt, kefir, kombucha and sauerkraut, may improve gut health and mood. The fermentation process enables live bacteria to thrive in foods which are able to convert sugars into alcohol and acids. During this process, probiotics are created. Probiotics are live microorganisms that support the growth of healthy bacteria in your gut and may also affect serotonin levels. Fermented foods are important sources of probiotics, but not all of them provide a significant source. Some examples include beer, wine & bread that’s been heated and filtered. Serotonin is a neurotransmitter that affects many facets of human behavior, such as mood, stress response, appetite, and sexual drive. Up to 90% of the serotonin found in the body is produced by microbes found in your gut. In addition, the gut microbiome is connected with brain health. In recent studies, they have been shown to have a connection with healthy gut bacteria and lower rates of depression. 4. Bananas. Bananas are a superfruit that have been around for centuries. They have been credited with improving mood and giving people an energy boost. These health benefits come from the high levels of potassium and B6 found in bananas, which can help regulate blood pressure, manage stress and combat depression. They are high in vitamin B6, which is needed to synthesize the production of feel-good neurotransmitters like dopamine and serotonin. When consumed in combination with fiber, sugar is released slowly into your bloodstream. This leads to stable blood sugar levels and better mood control. The problem is that when blood sugar levels are too low, this may lead to irritability or mood swings. 5. Oats. Oats are a whole grain that can keep you in good spirits all morning. You can enjoy them in many forms, such as overnight oats, oatmeal, muesli, and granola. Fiber helps control your carb absorption, keeping sugar levels stable and balancing energy. Despite other sources of whole grains having this effect, oats may be especially advantageous. They are also an excellent source for iron which is even more important when you consider the fact that 1 raw cup (81 grams) already contains 19% your daily needs. Iron deficiency anemia, one of the most common nutrient deficiencies, is associated with low iron intake. It causes symptoms like fatigue, sluggishness, and mood problems. 6. Berries. Berries contain a wide range of antioxidants and phenolic compounds that can combat oxidative stress, an imbalance of harmful compounds in the body. They’re high in anthocyanins, a pigment that gives certain berries their distinctive blue-purple color. One study associated a diet rich in these compounds with a 39% lower risk of depression symptoms. 7. Nuts and seeds. Nuts and seeds are rich in plant-based proteins, healthy fats, and fiber. Nuts and seeds are good sources of tryptophan which is an amino acid that boosts mood by producing serotonin. Almonds, cashews, peanuts, walnuts, pumpkin seeds and others are great choices. Additionally, nuts and seeds are key components of either the MIND or Mediterranean diets which may support a healthy brain. More and more research suggests there is a correlation between eating nuts and a lower likelihood of suffering from depression. For example, in one study spanning 10 years involving 15,980 participants, it was found that moderate nut intake led to a 23% decreased risk of depression. Brazilian nuts, almonds, and pine nuts are some of the best sources of zinc & selenium. Deficiency is linked to higher rates of depression so it’s important to include these foods in your diet. 8. Coffee. Coffee is the most popular drink in the world, and because it makes people happier, it may be making the world a little bit better. Caffeine in your coffee prevents adenosine from attaching to receptors in your brain that promote sleepiness, so you are able to stay alert & attentive. Moreover, we know that this can generate a release of chemicals in the brain, such as dopamine and norepinephrine. How to Eat Healthy When You’re Stressed Out And Blue. Eating healthy is not always easy when you are feeling stressed out. But there are ways to make it easier on yourself. Here are six tips for eating healthy when you are stressed out and blue. Keep track of what you eat Plan ahead for your meals Eat more wholesome foods Cook at home Take time to enjoy your food Seek help if needed Conclusion: How Food Can Help Fight Depression And Anxiety. Depression is a mental disorder where the affected person feels sad, hopeless, and inadequately during the majority of the day. It is often characterized by lack of motivation or pleasure in anything. Depression can also cause problems with sleep, weight, and appetite. On the other hand, anxiety is a mental health disorder where one experiences excessive worry or fear about everyday situations. It causes physical symptoms such as rapid heartbeat and shortness of breath. According to studies, diet therapy has shown that it can reduce symptoms for both depression and anxiety patients. Furthermore, there are some specific foods that have been proven to lower depression levels in human beings. These foods are rich in anti-inflammatory omega-3 fatty acids, B vitamins which help maintain GABA levels (a neurotransmitter responsible for emotional reactions), and Vitamin D. Please call Superior Compounding Pharmacy to speak with one of our licensed pharmacists today at 734-404-6065. We can help answer any medication questions that you may have. ← Previous Next → Medical Disclaimer - HIPAA Policy - Terms and Conditions - Privacy Policy
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                            [body] => Top 10 healthy, mood-boosting recipesBy Tracey Rayeloading...Magazine subscription – Try your first 5 issues for only £5Feeling blue? Did you know the food you eat can affect your mental well-being as well as your physical health? Check out our recipes for tasty ways to support your mood.Share on facebookShare on twitterShare on pinterestEmail to a friendEvidence suggests food may play a role in your overall mental well-being by helping to reduce stress, ease anxiety and even fight depression.AdvertisementA growing body of research highlights the importance of reducing the consumption of processed foods such as refined fats and sugars, in place of fresh, whole foods. In particular, studies have shown that a high intake of fruits and vegetables is favourable when looking to diet to support your mood.Beyond this, key additions such as omega-3 rich fats, fibre-rich wholegrains, fermented foods, proteins and dark green vegetables are notable when it comes to promoting mood balance and well-being.Read on for our top 10 mood-boosting recipes.1. Blueberry and nut oat bake. Not only is our blueberry and nut oat bake a great make-ahead breakfast, it also packs a serious nutrition punch that’s good for the mind.Blueberries are rich in antioxidants and folate which support the production of serotonin, dopamine and norepinephrine – key brain chemicals involved in mood regulation and balance. Oats also offer a great source of slow-release energy which helps to stabilise mood and blood sugar levels throughout the day.For more inspiration, check out our healthy oat recipes collection.2. Green smoothie. This naturally sweet green smoothie contains a whole host of nutritious ingredients such as flaxseeds, almonds and spinach.The addition of banana offers a great source of the amino acid tryptophan; required by the body to create serotonin – often referred to as the ‘happy chemical’ as it contributes to happiness and mental well-being. Bananas also provide vitamin B6 which aids the conversion of tryptophan into serotonin in the body.Try more banana smoothie recipes.3. Avocado & black bean eggs. Our avocado & black bean eggs make for an impressive veggie breakfast, that tastes just as good for lunch or dinner.Eggs offer a source of protein, vitamin D and B12. They also contain choline, a nutrient that supports the nervous system and helps to produce mood regulating brain chemicals. Not only a healthy (and creamy) source of fat, the avocados in this dish contain vitamin B5 which supports the adrenal glands (home to our stress hormone) – particularly beneficial during times of stress.Why not try some more of our healthy egg and avocado recipes?4. Stir-fried broccoli with coconut. Try our stir-fried broccoli with coconut for a tasty dose of magnesium.Often referred to as ‘the calming mineral’, magnesium nourishes the nervous system and supports the action of brain chemicals such as GABA which play an important role in sleep and relaxation. Involved in over 300 reactions throughout the body, it also assists energy creation, bone health and the immune system. While magnesium can be found in many foods such as beans, nuts and seeds, it’s particularly abundant in dark green vegetables.Don’t like broccoli? Try our spinach or kale recipes.5. Salsa verde salmon with smashed chickpea salad. Fatty fish like salmon are a wonderful source of omega-3 fatty acids. These fats are highly anti-inflammatory and may support depression and improved mood. This recipe for salsa verde salmon not only provides a dose of healthy fats, but also offers added protein and fibre from the chickpeas.For a plant-based omega-3 option, why not try our chocolate chia pudding?6. Indian sweet potato and dhal pie. If you’re looking for a cheap and easy mood-boosting dinner, look no further than our Indian sweet potato and dhal pie. Packed full of fibre-rich vegetables, this is a great plant-based option. Lentils offer a generous supply of protein, iron and B vitamins which work together to support mood and energy balance. Try serving it with our garlicky greens for added fibre.If you love vegetables, why not try some more of our great plant-based recipes?7. Beef and bean chilli bowl with chipotle yogurt. This protein rich beef and bean chilli bowl with chipotle yogurt offers a good source of iron and vitamin B3. Iron is involved in the production of serotonin, while B3 helps the body to access energy from your food.Learn more about the importance of iron in the diet.8. Chilli tempeh stir-fry. This chilli tempeh provides a wonderful source of vegan protein and gut-loving prebiotics which play an important role in supporting our mood. Other fermented foods such as yogurt, kombucha, sauerkraut and kimchi, offer a source of probiotics which also support gut health.If tempeh isn’t your thing, why not try our kale and bulgur tabbouleh with yogurt dressing?Check out our gut-friendly and vegan gut-friendly recipes for more great options.9. Lean turkey burger with sweet potato wedges. If you love burgers, why not try our lean turkey burger with sweet potato wedges as a way to support both your brain and your waistline? Turkey is rich in mood-supportive tryptophan, while sweet potato offers a great source of fibre and B6, which aid digestion and brain function.For more ways to include turkey in your diet, check out some of our delicious turkey recipes.10. Instant berry banana slush. While sugar might give you a boost at first, the crash often experienced after a sugar-high can make you feel worse than before. Try our instant berry banana slush for a sweet treat that’s packed with antioxidant-rich berries and fibre to keep your mind running smoothly.Sweet tooth? Try out some more of our lower sugar recipes.Enjoyed this? Check out more well-being articles...5 ways the food you eat affects your brainStress relief: How diet and lifestyle can help10 foods to boost your brain powerAdvertisementWhat is your favourite mood-boosting recipe? Leave a comment below…Comments, questions and tips. AdvertisementAdvertisementExclusive Beer52 OfferClaim the offerAdvertisementSponsored content.
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                            [body] => 7 Ways to Boost Your Mood With Food Ashley Quadros MS, RDN, CD Apr 15, 2016 If you've ever experienced the guilt and discomfort that comes after eating a box of cookies, a 1/2 pound of fudge, an entire large pizza, or [fill in your vice food here], then you have experienced first-hand how food can impact your mood. On the flip side, maybe you've been diligent with the nutrition resolution you made on January 1 and have started noticing improvements in your physical and mental well-being. In both cases it's clear that diet impacts our emotional and mental health, and not just our physical health. It’s not surprising then that scientists have found a link between diet and depression. One study found that individuals whose diets consisted of large amounts of highly processed foods had a higher risk of developing depression than those whose diets consisted of mostly of nutrient dense, minimally processed foods. Keep in mind that correlation does not prove causation, so it could be that those who are depressed simply tend to consume less nutritious foods. What can you do to ensure your diet is not what’s keeping you down? A well-balanced diet that focuses on some mood-boosting foods is best. Choose complex carbohydrates like whole grains, beans, legumes, and whole fruits. The brain prefers to run on glucose, which is a building block of carbohydrates. Some examples of good choices are: brown rice, oatmeal, lentils, dried peas, and kidney beans. Focus on fruits and vegetables. Research has shown that higher intakes of produce are correlated with feeling calmer, happier, and having improved mental wellbeing. Aim for 5-7 servings every day. Include food sources of omega 3 fatty acids in your diet. These essential fats have a long list of health benefits including beneficial influence on brain chemicals like dopamine and serotonin. Favorite choices: salmon, tuna, sardines, and flax, hemp, and chia seeds. Be aware of vitamin D. Vitamin D deficiency, which is extremely common during the winter months in Utah, has been linked to increased rates of depression. Salmon, tuna, and fortified foods such as milk and cereal are all good sources. However, a supplement during the winter may also be wise. Be sure to look for vitamin D3 on the supplement facts panel. Increase your intake of probiotic foods. Probiotics are bacteria that provide health benefits to the consumer. Up to 95% of serotonin in the body is produced in the gut and studies show that increased probiotic intake may boost your mood. Top picks: plain yogurt with live and active cultures, kefir, kimchi, sauerkraut, and kombucha. Hydrate, hydrate, hydrate! Mild dehydration has been shown to cause anger, fatigue, and mood swings. The LiVe Well dietitians love sparkling water, low-sodium soups and broths, and unsweetened coffee and tea. Bonus! Coffee and tea consumption has been linked with lower rates of depression and suicide. Skip the trans-fat. You’ve probably already heard that trans-fats aren’t good for your physical health and the same holds true for mental health. In fact, just 1.5 grams per day are associated with increased rates of depression. Tip: Avoid highly processed convenience foods which often contain the main dietary culprit of trans-fats, partially hydrogenated oil. Please note that while a healthy diet is a great way to support mental health, it doesn't take the place of regular visits with your healthcare provider. Share . Facebook Twitter Healthcare Intermountain Healthcare is a Utah-based, not-for-profit system of 24 hospitals (includes "virtual" hospital), a Medical Group with more than 2,400 physicians and advanced practice clinicians at about 160 clinics, a health plans division called SelectHealth, and other health services. Helping people live the healthiest lives possible, Intermountain is widely recognized as a leader in clinical quality improvement and efficient healthcare delivery. Contact Us Tell Us About Your Experience Get help with a billing issue Need help with financial assistance Website feedback Contact Intermountain Follow Us . Intermountain Blogs Intermountain Facebook Intermountain Pinterest Intermountain Twitter Intermountain YouTube Locate . Doctors Locations Medical Services Intermountain Healthcare in Nevada Classes & Events InstaCare Learn . Health Library LiVe Well — Healthy Living GermWatch Research Healthy Dialogues Login . My Health + Refill Rx Pay Bill Intermountain Physicians Intermountain Employees For Professionals . Transforming Healthcare Intermountain Trustees Explore Careers Leadership Institute Accredited Continuing Education Copyright ©2022, Intermountain Healthcare, All rights reserved. CHNA Reports Privacy Policy Non-Discrimination Policy Terms of Use Website Feedback SelectHealth Contact Us Get Care Now . Use Intermountain Connect Care®. Get care for low-level urgent conditions through a video chat with a provider, 24/7, on your computer or mobile device.Learn More. Get in Line at InstaCare®. View wait times and save your place in line at an Intermountain InstaCare location near you. Emergency Care. If this is an emergency please go to the nearest emergency room or call 911. Which should I choose?
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                                    [3] => 5 Takeout Food Orders That Increase Happiness
                                    [4] => Cooking with Olive Oil Decreases Risk of Diseases
                                    [5] => Oatmeal Habits to Help You Shrink Abdominal Fat
                                    [6] => Drinking Habits Shortening Your Life, Says Mayo Clinic
                                    [7] => Ugly Side Effects of Eating French Fries
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                                                    [text] => The Satiety Index of Common Foods
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                                    [39] => stdClass Object
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                                                            [name] => 11 Foods That End Bad Moods. 
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                                                                (
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                                                    [1] => stdClass Object
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                                                            [children] => Array
                                                                (
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                                                        )

                                                    [2] => stdClass Object
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                                                    [6] => stdClass Object
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                                                )

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                            [body] => 50 Foods That Boost Your Mood There are plenty of foods with proven mood-boosting benefits that can help you get happier and healthier with every bite. By Sarah Crow November 2, 2020 Shutterstock Share on Facebook Share on Twitter Share via e-mail Share on Facebook Share on Twitter Share via e-mail Your brain and your body can often feel like they're operating on two different wavelengths: sometimes, your body tells you to take a nap when your brain knows you've still got work to do, or your belly just screams for a candy bar when your brain definitely knows better. However, when it comes to your mood, your food choices and your feelings go hand-in-hand more often than you might think. While a greasy plate of fries or sugary snack may temporarily alleviate a bad mood, long-term happiness is rarely doled out at a drive-thru. Fortunately, there are plenty of foods with proven mood-boosting benefits that can help you get happier and healthier with every bite. So, before you dive headfirst into another value meal, add these foods that make you happy to your menu. Here are 50 foods that make you happy and boost your overall mood. And to make sure you're staying as healthy as possible, be sure to try out any of these 21 Best Healthy Cooking Hacks of All Time. 1 Black Beans. ShutterstockBeans are a magnesium-rich food that helps boost the happiness hormone, serotonin, and bloated feeling, too. As if that's not enough, these small but mighty guys are antioxidant-rich and loaded with other good-for-you nutrients like iron, fiber, copper, zinc and potassium. 2 Halibut. ShutterstockOne of the best choices of foods that make you happy? Halibut. A steamed piece of halibut has an impressive amount of protein and influences your serotonin levels. It's also ranked as one of the most filling foods, according to The Satiety Index of Common Foods, an Australian study published in the European Journal of Clinical Nutrition. The moral of the story? Bust out of a hangry mood with a little halibut. 3 Whole Grain Bread. ShutterstockWhen your hormones are all over the place (PMS, stress at work, whatever), you wind up craving carb-rich foods because they help comfort your hormonal rollercoaster. But cookies won't make you nearly as happy (or thin) as a complex carb like whole grain bread. However, unlike cookies, those whole grains can improve the number of good bacteria in your gut, which can have a profound influence on your mood. When you can't stand the sight of another sandwich, the healthy sources of carbs will help you fill up and slim down. 4 Beets. It's hard to beat the amazing beet. Beets contains betaine, which supports serotonin production in the brain, elevating your mood along the way. Beets also have a potent dose of folic acid in them, which stabilizes emotional and mental health, improving your chances of happiness with every bite. 5 Seaweed. Seaweed—yes, like in your sushi or on the side as a salad—is packed with depression-fighting iodine, which isn't always so easy to find in food (and no, please don't start downing spoonfuls of iodized salt to get enough). Iodine is critical for your thyroid to function properly, which influences your energy, weight, and even your brain functions, leaving you feeling blue when you have too little, and a whole lot happier when you're meeting your goals. 6 Chamomile Tea. ShutterstockNow that the temperature is dipping, your circadian rhythm may be thrown off by the decrease of (natural) light, making it harder to sleep at night and to stay on top of your game during the day. Research shows that chamomile tea not only brings on better sleep but improves your cognitive functioning during the day, too. Who hasn't felt a little worse for wear when they're running low on sleep? 7 Blueberry Juice. ShutterstockDarkly colored berries lead to weight loss, decreasing the formation of fat cells by up to 73%—that alone will improve your mood. But berries also carry heavy doses of vitamin C. Too little C—a possibility when you're hunkering down on comfort foods and no longer enjoying a summer bounty of tomatoes, peppers, and fruit salads—can lead to fatigue, depression, low motivation, and the general feeling that you're sloshing around in wet snow boots 24/7. Blueberries just so happen to be a great source of resveratrol, an antioxidant pigment that research published in Frontiers in Endocrinology has linked to relief from depression. 8 Red Wine. ShutterstockA few cocktails may make you feel giddy for the moment, but red wine can help make you happier in the long-term. Red wine is not only good for your heart health, researchers in Spain have also linked drinking the occasional glass of red wine with reduced depression risk. Red wine also happens to be a good source of resveratrol, a pigment found in grapes that has been linked to reductions in belly fat and improved mood. Salud! 9 Eggs. Eggs are loaded with mood-promoting omega-3 fatty acids, zinc, B vitamins, and iodide, and because they're packed with protein, they'll also keep you full and energized long after you eat them. Need another reason to crack some shells in the morning? A 2008 study in the International Journal of Obesity found that people who ate two eggs for breakfast lost significantly more weight than those who chowed down on a bagel. Pro tip: don't buy into unregulated supermarket-egg claims like "omega-3 enriched" or "free-range." If you're looking for the most natural eggs, hit up a local farmer. Make sure you're not being duped by food marketing by wising up to these nutrition myths! 10 Red Peppers. ShutterstockWhy red? Aren't all peppers the same? In fact, red bell peppers—which have been allowed to ripen on the vine and not picked when still green—have considerably higher nutrient scores than their underdeveloped brethren—more than double the vitamin C and up to 8 times as much vitamin A. In a recent survey of nutrient density, researchers at William Paterson University ranked red peppers as second only to leafy greens as the most potent of vegetables. The higher concentration of vitamins helps to improve your mood directly, as well as boost your immune system and lessen cold symptoms. Stir-fry or roast them if you're not down with nibbling them raw to get the most of their vitamins and nutrients. 11 Coconut. Shutterstock Coconut is chock-full of medium-chain triglycerides, fats that fuel better moods; a joint study from researchers at Yale and SUNY Albany even found this tasty treat has a neuroprotective effect. And although coconut is commonly found in high-calorie desserts, you don't have to (and shouldn't) stuff your face with macaroons to get your fix. Try using some coconut cream in your coffee, adding some unsweetened flakes to your favorite baked good, or just crack a fresh one open and go to town. 12 Dark Chocolate. ShutterstockTurns out chocolate's delicious taste isn't the only reason it makes you feel so warm and fuzzy. The cocoa treat also gives you an instant boost in mood and concentration, and improves blood flow to your brain, helping you feel more vibrant and energized. Research conducted by the British Pharmacological Society even reveals that cocoa flavonols can boost your cognitive performance, making it easier to keep killing it at work. Sadly, Snickers bars don't count. Cocoa is the chocolate ingredient that does your body good, so pure dark chocolate is your best bet if you want the mood-boosting benefits minus the extra belly flab. Just make sure you don't overdo it: A study published in the Journal of Clinical Psychopharmacology found that a few ounces of dark chocolate a day is all you need to reap the benefits. Make sure that when you're indulging your inner chocoholic, you choose from the best dark chocolates! 13 Pumpkin Seeds. ShutterstockPumpkin seeds are like crunchy little nuggets of happiness. They're one of the best food sources of tryptophan, an amino acid that helps promote the production of serotonin in your brain. Tryptophan can also have a calming effect, making it easier to hit the hay at night and wake up feeling refreshed. 14 Mussels. ShutterstockMussels are loaded with some of the highest naturally-occurring levels of vitamin B12, a vitamin countless adults are missing out on. So, what's B12's mood-saving trick? It helps insulate your brain cells, keeping your brain sharp as you age. Mussels also contain the trace nutrients zinc, iodine, and selenium, which keep your thyroid—a major mood regulator—on track. Another benefit? Mussels are high in protein and low in fat and calories, making them one of the healthiest, most nutrient-dense foods that make you happy out there. 15 Swiss Chard. This leafy green is packed with magnesium—a nutrient essential for the biochemical reactions in the brain that increase your energy levels. A 2009 study in the Australian and New Zealand Journal of Psychiatry also found that higher magnesium intake was associated with lower rates of depression. On those days you're feeling charded-out, try grabbing some of the magnesium-rich foods to get that boost. 16 Blue Potatoes. ShutterstockBlue potatoes aren't a common supermarket find, but they're worth looking out for on your next trip to the farmer's market. The spuds get their color from anthocyanins, powerful antioxidants that provide neuroprotective benefits like bolstering short-term memory and reducing mood-killing inflammation. Their skins are also loaded with iodine, an essential nutrient that helps regulate your thyroid, staving off exhaustion and depression along the way. 17 Grass-Fed Beef. ShutterstockAnimals raised on grass pastures boast much higher levels of healthy conjugated linoleic acid (or CLA), a "happy" fat that combats stress hormones and blasts belly fat. Grass-fed beef also has a lower overall fat count and contains higher levels of heart-healthy omega-3 fatty acids compared to grain-feed beef. Another great grass-fed option: lamb. It's packed with iron, a nutrient vital for a stable mood — the areas of the brain related to mood and memory contain the highest iron concentrations and iron-deficiency anemia can be a major contributor to a poor mood. 18 Greek or Icelandic Yogurt. This dairy pick is packed with more calcium than you'll find in milk or regular yogurt, which is good news for your mood. Calcium fires the starter's pistol for the neurotransmitters in your brain, which can increase feelings of contentment and well-being. As a result, inadequate calcium intake can lead to anxiety, depression, irritability, impaired memory, and slow thinking. Greek yogurt also contains more protein than regular yogurt, making it a terrific stay-slim snack. Our Greek yogurt pick: Fage Total 2%, which packs an impressive 10 grams of protein per serving. 19 Asparagus. Your mom was onto something when she made you finish those green spears at the dinner table. This vegetable is one of the top plant-based sources of tryptophan, which serves as a basis for the creation of serotonin—one of the brain's primary mood-regulating neurotransmitters. Asparagus also boasts high levels of folate, a nutrient that may fight depression; in fact, research suggests that up to 50 percent of people with depression suffer from low folate levels. 20 Honey. Honey, unlike table sugar, is packed with beneficial compounds like quercetin and kaempferol that reduce inflammation, keeping your brain healthy and warding off depression. This sweetener also has a less dramatic impact on your blood-sugar levels than regular sugar, so it won't send your body into fat-storage mode the way the white stuff can, or lead to one of those unpleasant sugar crashes that can make you feel like all your energy has been drained. Honey also boasts antibacterial properties, helping you fend off illnesses that can make you feel blue. RELATED: The easy guide to cutting back on sugar is finally here. 21 Cherry Tomatoes. ShutterstockTomatoes are a great source of lycopene, an antioxidant that protects your brain and fights depression-causing inflammation. And because lycopene lives in tomato skins, you'll get more of the stuff if you throw a handful of cherry tomatoes into your next salad instead of slicing up one full-size tomato. Want to take your happiness up a notch? Drizzle those tomatoes with a little olive oil, which has been shown to increase lycopene absorption. Although it can be a pricey habit, try to go organic whenever possible: researchers at the University of California-Davis found that organic tomatoes have higher lycopene levels. 22 Olive Oil. ShutterstockEnjoying a better mood could be as simple as drizzling some olive oil on your salad. Researchers at Kyushu Nutrition Welfare University found that healthy fats, like those found in olive oil, were more effective at improving the mood of animal test subjects than unhealthy trans fats. 23 Spinach. Iron deficiency—a problem many women face—can sap your energy. "Iron deficiency is common and can result in feelings of exhaustion, weakness, and irritability," says Cassie Bjork, RD, LD. Bjork says remedying the situation requires a two-part approach: "If you think your diet lacks iron, focus on eating more spinach, grass-fed red meat, and liver, all foods rich in the nutrient. Then, ensure sure your body can utilize the iron," she says. "Consuming probiotic-rich yogurt, fatty fish and an L-glutamine supplement can improve gut health and help your body to absorb iron more efficiently," explains Bjork. Certain foods are more powerful together than alone. Did you know that eating a tangerine with your spinach salad is a brilliant move because the tangerine helps your body absorb the iron from the spinach? Now you do. 24 Green Tea. ShutterstockSwap out that sugary latte for a cup of green tea and you'll be improving both your physical health and your mood in one fell swoop. Not only can the naturally-occurring caffeine in green tea give you a boost, the epigallocatechin-3-gallate, or EGCG, found in green tea has been linked to improvements in mood. Researchers at Northwest A&F University's College of Food Science and Engineering found that mice given green tea supplementation alongside a sugary, high-fat diet lost fewer neurons than those who ate the unhealthy diet alone. Over time, this could reduce the risk of memory loss and neuron-death-related emotional health issues. 25 Flaxseed. ShutterstockWe've got some good news for all you fish-phobes out there: you can still enjoy all the benefits of omega-3s without ever digging into a meal that lives in the briny deep. Flaxseed, whether in its whole form, ground into flax meal, or pressed into oil, is an amazing source of mood-boosting omega-3s, too. Just a single one-ounce serving of flaxseeds packs 6,338 milligrams of ALA, as well as eight grams of fiber, which can help improve the health of your gut, making your whole body healthier and happier along the way. 26 Salmon. ShutterstockIf you've been favoring fish over higher-fat cuts of meat, you might be on track toward banishing those blues. Salmon is a great way to load your diet with omega-3 fatty acids, which can help reduce inflammation throughout your body, improving your mood in the process. Research published in the Journal of Affective Disorders reveals that depressed study subjects whose diets had omega-3s added to their diets had significant improvements in their symptoms. 27 Crab. A little crab on your menu can make you feel a whole lot less crabby in the long run. This seafood is a serious mood-booster, packing 351 milligrams of omega-3s per three-ounce portion, thus reducing painful inflammation that can sap anybody's happiness. For those whose suffer from depression-promoting anemia, crab is a particularly good choice; it's high in iron, helping you say so long to that low mood in seconds. 28 Bananas. ShutterstockSatisfying that sweet tooth doesn't have to mean a sugar high and the subsequent low mood following a crash. Bananas are considered a low-glycemic food, meaning they're less likely to trigger an insulin spike than your average sugar-loaded treat, and they also happen to be an excellent source of that old happiness helper, potassium. In fact, a study published in the British Journal of Nutrition in 2008 reveals that diets with ample potassium helped reduce symptoms of depression and stress. Need something to pair with that banana? Our 36 Top Peanut Butters—Ranked will help brighten up that sandwich. 29 Peas. ShutterstockWhether you like them mushy, whole, stir-fried, or just eat them right out of the freezer, peas are a pretty great way to put happiness back on your menu. Peas are a vegan-friendly source of iron, which can help you combat those bummed-out feelings that often accompany iron-deficiency anemia. All that iron can also help reduce feelings of exhaustion, a surefire happiness killer. 30 Brussels Sprouts. ShutterstockYou might have side-eyed Brussels sprouts as a kid, but as a savvy adult, you should know that they're a potent prescription for a better mood. Brussels sprouts are not only a good source of potassium, which has been linked to reduced symptoms of depression, they also pack more than a day's worth of vitamin C per cup, supplementation with which a study published in the Pakistan Journal of Biological Sciences has found effective at combatting stress. 31 Chicken. ShutterstockWhen it comes to eating your way to a better mood, chicken is pretty hard to beat. Chicken is a great source of mood-boosting, energizing nutrients like B6, potassium, and zinc. Better yet, Australian researchers at the University of Adelaide and the Queen Elizabeth Hospital found that high-protein diets, like those with plenty of chicken on the menu, improved self-esteem and reduced depression in female study subjects. 32 Raisins. ShutterstockGiving your mood a makeover is as easy as adding some additional iron to your diet, and luckily, raisins just so happen to be a great source of the stuff. Just one itty-bitty box of raisins packs four percent of your daily iron requirement, as well as plenty of magnesium, B6, and vitamin C. 33 Oysters. ShutterstockOysters may be best known for their purported aphrodisiac properties, but they're also pretty stellar at making people happy north of the navel, too. This mollusk is loaded with omega-3s, iron, potassium, and magnesium, all of which have been shown to have mood-boosting benefits. 34 Avocado. ShutterstockSure, millennials are allegedly spending tons of cash on avocado toast, but hey, at least they're some of the foods that make you happy. Fortunately, all those monounsaturated-fat-rich avocados are doing more than just pleasing palates; research published in Physiology & Behavior reveals that diets loaded with healthy fats decreased symptoms of anxiety in rats. 35 Collard Greens. ShutterstockThis southern staple is good for more than just sating your appetite. A cup of cooked collard greens packs more than half of your RDA of vitamin C, which can not only help you fight off those colds and flus going around your office, but has been linked to improvements in mood disorders, like anxiety and depression. 36 Apricots. ShutterstockApricots may be small, but they're a mighty weapon when you're waging war on a bad mood. These stone fruits are loaded with vitamin C and beta-carotene, which researchers in India have linked to reduced symptoms of depression and anxiety. 37 Chia Seeds. Whether you're tossing them in a smoothie or using them to add some extra crunch to your favorite salad, chia seeds are a way to get happy in a hurry. Chia seeds pack more depression-busting omega-3s per ounce than salmon, and their high fiber content can help you enjoy a healthier gut (and a happier mood along the way). Luckily, the 40 Best Foods For Fiber will make it easier to get that gut bacteria in balance, too. 38 Broccoli. ShutterstockGetting happier could be as simple as adding some broccoli to your next stir-fry. Those teeny-tiny trees are not only a good source of anemia-defeating iron, they also pack more than a day's worth of that old immune system defender and mood-booster, vitamin C, per cup. 39 Lemon. ShutterstockThe results of a Japanese study published in the Journal of Alternative and Complementary Medicine reveal that just the scent of citrus fruits, like lemon, can improve a person's mood. When you couple that with the high vitamin C content in lemons, you've got a prescription for a happier you. 40 Tuna. ShutterstockTuna is one of the foods that make you happy because it's nutritionally good for you and it's good for your wallet (it's cheap!).This fatty fish is more than just a sandwich staple; albacore tuna just so happens to be one of the best mood-boosters on the market. Research published in European Neuropsychopharmacology has found that omega-3 supplementation has a significant effect on mood, and luckily, tuna just so happens to pack more than 1,000 milligrams of the stuff in a three-ounce serving. Just make sure you're limiting your tuna consumption to a few sandwiches or sushi rolls a week; it's recommended that men eat no more than 14.5 ounces of the stuff, and that women consume no more than 12.5 ounces to keep mercury levels to a minimum. 41 Walnuts. ShutterstockCrack open a few walnuts and you might just crack the code for happiness in the long term. Walnuts are a source of happiness-promoting omega-3 fatty acids, as well as being loaded with heart-healthy mono- and polyunsaturated fats. Even better, researchers at the University of New Mexico found that young men who added a half-cup of walnuts to their daily meal plan experienced significant improvements in their mood over just eight weeks. 42 Chanterelle Mushrooms. Vitamin D, AKA the sunshine vitamin, can make your disposition a whole lot sunnier too, thanks to its happiness-boosting effects. Luckily, each cup of chanterelles boasts nearly a third of your daily vitamin D, a deficiency in which has been linked to depression and fatigue. While many vitamin D-rich foods are meat- or dairy-based, chanterelles also have the added benefit of being vegan-friendly (and delicious, too). 43 Clams. ShutterstockSteam up a batch of clams and you'll be as happy as one in no time. Clams are a surprising source of happiness-promoting, immune-boosting vitamin C, as well as being loaded with more than 1000 percent of your daily vitamin B-12. Considering that a lack of dietary B-12 has been linked to everything from brain fog to depression, there's no time like the present to gear up for an old-fashioned clam bake. 44 Coffee. ShutterstockYour daily Starbucks habit may be making your bank account sad, but it's sure to brighten your mood. A 2016 study published in the Australian and New Zealand Journal of Psychiatry found that caffeine consumption was inversely correlated with symptoms of depression and anxiety. Make every morning healthier in an instant by complementing that coffee with one of the 37 Best Breakfast Foods for Weight Loss 45 Lentils. ShutterstockMaking lentils a staple on your menu is the first step toward a happier you. Lentils are a good source of anemia-fighting iron and energizing B-6, and they also happen to be a great way for vegans and vegetarians to boost the amount of protein in their diet. Studies have linked high-protein diets to reduced anxiety and depression, so there's no time like the present to break out your best dal recipe. 46 Brown Rice. ShutterstockThe first step on the path toward a happier you could be swapping out some of your favorite gluten-laden carbs for brown rice. Research published in BMC Psychiatry reveals that study subjects who adhered to a gluten-free diet enjoyed relief from their depression and anxiety. Brown rice can also help fight mood-depleting conditions like iron-deficiency anemia, thanks to its healthy helping of iron. 47 Kefir. ShutterstockDrink to your health and happiness by making kefir a staple in your better living routine. Kefir is an easy way to pack your meal plan with probiotics, boosting the amount of good bacteria in your gut. A review of research published in the Annals of General Psychiatry even found a strong correlation between probiotic supplementation and improvements in mood. When you consider that better gut health can also bolster your immune system and help keep you from getting sick, you'll definitely have something to smile about. 48 Mackerel. Grill up some mackerel and get ready for a happier you. Mackerel is one of the best sources of omega-3s. As mentioned earlier, this fat is linked to reduced symptoms of depression, anxiety, and inflammation. Mackerel is an excellent source of vitamin B-6, which is good news for happiness-seeking people. Aarhus University Hospital researchers linked a vitamin B6 deficiency to an increased risk of depression. 49 Oranges. ShutterstockHave a craving for something sweet? Try grabbing an orange: one of the most popular foods that make you happy. Not only will you satisfy your sweet tooth, you'll be loading your diet with vitamin C. This vitamin has been linked to reduced anxiety and depression. In fact, a 2016 American Journal of Clinical Nutrition study found a connection between citrus consumption and depression. Women who consumed two or more servings of citrus daily reduced their risk of depression up to 18 percent. 50 Kale. Just a single cup of kale contains more than a full day's worth of mood-lifting vitamin C. Kale also possesses plenty of potassium, iron, and B-6, all of which have been shown to be serious happiness helpers. Make every meal healthier by packing your menu with the 30 Best Anti-Inflammatory Foods. Sarah Crow Sarah Crow is a senior editor at Eat This, Not That!, where she focuses on celebrity news and health coverage. Read more Filed UnderFood & Nutrition // Healthy Foods // Tips Read This Next. Healthy Eating 11 Foods That End Bad Moods. Don't worry, be happy! Healthy Eating The Foods That Are Making You Age Faster. No one wants to look older than they are! Healthy Eating The Best Weight Loss Smoothie Recipe Ever. It's like dessert for breakfast—but you lose weight—compliments of Zero Belly Diet. More in Healthy Eating 5 Takeout Food Orders That Increase Happiness. Cooking with Olive Oil Decreases Risk of Diseases. Oatmeal Habits to Help You Shrink Abdominal Fat. Drinking Habits Shortening Your Life, Says Mayo Clinic. Ugly Side Effects of Eating French Fries.
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                            [body] => Foods that will help boost your mood Many studies have found an association between food and brain health; read more . By: Lifestyle Desk | New Delhi | October 17, 2021 7:11:58 pm Dark chocolate is a good mood booster. (Photo: Getty/Thinkstock) Food plays an important role in determining your overall health — both physical and mental. This is because what you consume determines how you feel, say experts. “You must have often heard (or experienced) that chocolate boosts your mood. Similarly, carbohydrates are also known to make one feel better. Foods have specific ingredients that can make you feel upbeat,” says Delnaaz Chanduwadia, chief dietitian at Jaslok Hospital and Research Centre. She says many studies have proven the association between food and brain health. The expert shares some foods that help one feel good.https://images.indianexpress.com/2020/08/1x1.png ALSO READ |Strengthen your immune system with these daily habits Cocoa or dark chocolate: High in tryptophan that is used by our brains to produce serotonin, a neurotransmitter. Serotonin is a key hormone that helps to stabilise our moods. Green tea: Loaded with antioxidants like catechin (EGCG) which helps to boost brain function. It also boosts alertness. It helps to keep calm and improve memory. Omega-3 rich foods: Has multiple benefits. Its an essential fatty acid in which helps to control heart disease, contributes to weight loss, acts as an antioxidant, facilitates lubrication of joints, etc. “It helps to combat depression. We can find omega-3 in foods like salmon fish, flax seeds, chia seeds, nuts, etc,” she says. Bell pepper: Loaded with vitamin A, is a source of vitamin B6, an essential nutrient for normal brain development and function, and helps the body make the hormones serotonin and norepinephrine (influencing mood). Pack in colorful bell peppers in your salads or enjoy them stir fried. Leafy green veggies: Spinach, methi contain the B vitamin folate; deficiency of folate can hinder the metabolism of serotonin, dopamine, and noradrenaline (neurotransmitters important for mood). ALSO READ |Guide to eat right: Fruits are good but how much is too much? Fermented foods: Help to boost probiotic bacteria and maintain gut health. Foods like kimchi, buttermilk, sauerkraut, miso, tempeh, pickled vegetables, kefir, yogurt are rich sources of probiotics. These keep our mood upbeat. Nuts: Packed with vitamins, minerals, proteins and fats. Nuts also rich in magnesium. Low levels of magnesium can lead to an increased risk of depression. Caffeine: Helps improve performance and our mood by triggering the release dopamine. “The effect is individualistic. So if coffee makes you irritable, sad, sleepless, or brings on other adverse effects, avoid consumption. Caffeine-free beverages or lower-caffeine beverages like black tea or green tea are a good option,” she says. 📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates! 📣 The above article is for information purposes only and is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional for any questions you may have regarding your health or a medical condition. For all the latest Lifestyle News, download Indian Express App. The Indian Express website has been rated GREEN for its credibility and trustworthiness by Newsguard, a global service that rates news sources for their journalistic standards. © IE Online Media Services Pvt Ltd Tags: healthy foods mood AdvertisementMore Lifestyle. LifestyleCan common cold provide protection against Covid-19? Here's what a study saysLifestyleAlaya F shares stunning artwork: 'To me, this piece is about the conscious and subconscious mind'LifestyleThis festive season, follow Covid-appropriate behaviour to keep Omicron away, urge expertsLifestyleMalaika Arora's latest outfit takes bling a little too far; fails to impressAdvertisementPhotos. 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                            [body] => These foods will boost your mood and make you happySean RossmanUSA TODAYAmericans discuss food in emotional terms: It can be a comfort, a reward, a guilty pleasure, a bit of nostalgia.For years, researchers have treated what we eat as a role player in our emotions and science has proven what we put in our mouth affects what comes out of our head. The "gut-brain axis," as registered dietitian nutritionist Wesley Delbridge explains it, ties our digestive system to how we feel."We’re realizing our gut talks to our brain and it can have huge effects on our mood and the emotions we experience," he said. "If your gut is happy, then you’re going to be more happy.”In 2008, UCLA researchers reviewed 160 studies about how food affects the brain and determined that a balanced diet, along with exercise, can beat back mental disorders."Quite literally - we are what we eat," notes Dr. Aarti Gupta, founder and clinical director of TherapyNest, a California center specializing in anxiety and family therapy.Gupta performs a "functional nutrition assessment' on patients suffering from anxiety or depression. Addressing how much coffee, water or fast food a person consumes can be the first step toward feeling better."Considering that our brain and body function due to the food we ingest, metabolize, and reallocate within ourselves," she said, "it makes perfect sense that what we eat also must influence our biochemistry, which is a substantial part of mental health."So, if food plays a part in our mood, then what should we eat to feel our best?Quinoa. Enjoying its time in the limelight is quinoa, the protein-packed whole grain popular among those looking for substitutes for rice and pasta.Delbridge said studies have found a flavonoid in quinoa has a significant anti-depressant effect.Salmon. Salmon is packed with omega 3 fatty acids, which are proven to improve our mood. Omega 3s, Delbridge described, play a vital part of our body’s cell manufacturing and makes our hair and skin shiny, even giving the appearance of happiness.Yet, he said, the fish is under-consumed. Most people he talks to eat it fewer than one time per month.If you can’t afford the fresh stuff, Delbridge suggests canned salmon. Simply not a fan? Fish oil supplements contribute the same mood-boosting effects.Mushrooms. Vitamin D boosts mood and has anti-depressant qualities. Mushrooms have a ton.We usually get our Vitamin D from the sun. But it's also found in mushrooms, milk, beef, chicken livers and fatty fish, notes Marjorie Nolan Cohn, a registered dietitian and founder of Philadelphia-based MNC Nutrition.Vitamin D’s main role is converting and regulating the conversion of tryptophan into serotonin. The goal, Cohn said, is to maintain the right amount of serotonin, which can ward off depression and anxiety. Too much or too little serotonin can have adverse effects.She recommends a Vitamin D supplement for many of her patients.Dark chocolate. Yes, this is true. Dark chocolate has plenty of health benefits, including easing emotional stress, according to a 2009 American Chemical Society trial.Registered dietitian nutritionist Sonya Angelone said dark chocolate boosts mood because it raises endorphin levels. Angelone advises choosing the dark chocolate with at least 70% cacao. Foods with probiotics – i.e. kefir, yogurt, sauerkraut. Probiotics are bacteria living in our intestines and known for aiding in digestion, boosting the immune system and cleaning our gut.They’re a key contributor to the health of the gut-brain axis and have a calming effect on the body and specifically helps with aggression, notes Delbridge.Fermented dairy foods contain probiotics, such as kefir, sauerkraut, kimchi, pickles and yogurt.B6 vitamins – poultry, leafy greens, beef. B6 vitamins are vital for converting tryptophan into serotonin, a neurotransmitter that plays a primary role in mood, learning, appetite and impulse control, Cohn said.B6 is found in poultry, seafood, beef, leafy greens, spinach, kale.Grapes. Grapes contain something called resveratrol, Angelone said, an antioxidant proven to boost mood. Folic acid – bok choy, turnip greens. Folic acid deficiencies lead to a drop in serotonin levels.Cohn said folic acid also is good for fetal brain development. Look for leafy greens like spinach, bok choy and turnip greens.Vitamin C. Vitamin C is a great way to boost your immune system with antioxidants.Your immune system and your brain are connected. People who are not physically well often cite their condition as a source of depression. Plus, Vitamin C binds to free radicals, allowing the body to more easily remove them, said Cohn.Vitamin C is found in broccoli, oranges, kale, strawberries, mangoes and kiwis.Magnesium. Statistics, notes Cohn, show large parts of our population could be deficient in magnesium, which plays a role in hundreds of different metabolic functions and helps balance serotonin.It’s found in dark leafy greens, nuts, seeds, pumpkin seeds, avocados, whole grains, yogurt, kefir and Swiss chard.Despite the benefits of these foods, medical experts claim any one food isn’t the elixir for a steady mind. Sleep, a person's eating patterns and exercise also play a part. Gupta adds eating is not a substitute for therapy or medication.Follow Sean Rossman on Twitter:@SeanRossman 
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                            [title] => Foods to Boost Your Energy and Mood
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                            [description] => Learn which foods may boost your energy level and have a positive impact on your mood. Foods such as salmon, Brazil nuts, and dark chocolate can give you more energy and make you happier
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                            [body] => Foods to Boost Your Energy and Mood Reviewed By Charles Patrick Davis, MD, PhD on 7/14/2021 Can Food Boost Energy and Mood? Doctors and scientists are examining the connections between the foods we eat and our energy and mood. There is scientific evidence to support the fact that dietary changes can have a positive impact on brain chemistry and metabolism, leading to improvements in mood and energy level. Getting Started. Foods increase our energy because they are a source of calories or because they stimulate the body to burn fuel more efficiently. Some foods contain caffeine that also delivers an energy boost. The best foods to maintain a good mood are those that contribute to steady blood sugar levels and stimulate secretion of substances that positively affect mood. The following slides will discuss some of these mood-boosting foods. Smart Carbs. Although many dieters avoid carbs, they play an important role in promoting a good mood and delivering energy. Carbohydrates are the preferred fuel source for the body, and they raise levels of serotonin, a brain chemical that improves and stabilizes the mood. However, not all types of carbs are mood-boosters. Sweets tend to cause rapid spikes - and then drops - in blood sugar, leading to tiredness and bad moods. Whole grain carbs such as whole-wheat bread, brown rice, and cereal are absorbed more slowly into the bloodstream, promoting stable blood sugar and energy levels. Cashews, Almonds, and Hazelnuts. Low levels of magnesium can negatively affect your energy level. Magnesium is important for the body to convert dietary sugars into energy. Cashews, almonds, and hazelnuts are good sources of protein and magnesium. Other foods high in magnesium are whole grains (especially bran cereals) and certain fish, such as halibut. Brazil Nuts. Low levels of the mineral selenium have also been associated with poorer moods. Brazil nuts are a good source of dietary selenium, and smaller amounts of this mineral are found in seafood, meats, whole grains, and beans. But be aware: too much selenium is harmful. Lean Meats. The amino acid tyrosine increases levels of two brain chemicals, norepinephrine and dopamine, that can increase alertness and focus. Lean meats (pork, beef, turkey, and skinless chicken) are protein foods that contain tyrosine. These meats also contain vitamin B12, which may act to relieve depression and insomnia. Salmon. Fatty fish, such as salmon, is heart-healthy due to its omega-3-fatty acid content. The healthy fat content may also decrease the risk of depression. Nuts and dark green leafy vegetables are other sources of omega-3 fatty acids. Leafy Greens. Folate, found in leafy green vegetables, may also help protect against depression. Other sources of dietary folate include citrus fruits, legumes, and nuts. Fiber. Many people have diets deficient in fiber. Fiber can help keep your energy levels constant during the day. Dietary sources of fiber include beans, whole grains, vegetables, and whole fruits. Water. Even mild dehydration may have negative effects on your health, such as decreasing metabolism and draining energy. Stay hydrated all day by drinking plenty of water or unsweetened drinks. Fresh Produce. Consuming fresh vegetables and fruits is another way to stay hydrated and keep your energy levels high. Fresh fruits and veggies are high in water content and can be filling snacks. Oatmeal and pasta are other foods high in water content, since they absorb their cooking water. Coffee. Although it's a temporary fix, caffeine offers a short-term energy boost, improving concentration and energy levels. Frequent small servings of caffeine work better than one large dose to keep energy levels high. Consuming too much caffeine, however, can make it difficult to get adequate sleep, further draining energy levels. Tea. Having a cup of tea is a known relaxation ritual, and it also provides a dose of caffeine. There is evidence to show that caffeine may improve your alertness, memory, and reaction time. Dark Chocolate. Chocolate also contains caffeine, and a stimulant chemical called theobromine is also present in chocolate. Try a small snack of dark chocolate for a mood-boosting break. Breakfast. People who regularly eat breakfast have a better mood during the day than those who skip this important meal. A healthy breakfast contains fiber and nutrients and is made up of a combination of good fats, whole-grain carbohydrates, and lean protein. Frequent Meals. Eating small meals or snacks every 3-4 hours results in a more constant energy level and mood than the consumption of a few large meals. Ideas for small healthy meals include half a turkey sandwich with salad, whole-grain cereal and milk, or peanut butter with whole-grain crackers. Energy Supplements. Energy supplements such as kola nut, yerba mate, guarana, and green tea extract probably have an effect similar to that of a cup of coffee, since many so-called energy supplements contain caffeine or similar chemicals. Energy Drinks and Gels. Energy drinks and gels may be helpful for those taking part in high-intensity physical activity but probably aren't needed by most people. They are usually high in calories and contain simple carbohydrates (sugar) and few nutrients. Exercise for Energy. Exercise is another natural mood-booster. The more active you are, the greater the benefit to your emotional health. Evidence shows that exercise may relieve depression and contribute to an enhanced energy level throughout the day. Sources: IMAGES PROVIDED BY: Brand X Pictures / Photolibrary Westend61 / Getty Images Busse Yankushev / Mauritus / Photolibrary FoodCollection / Photolibrary Image Source / Getty Images Philip Wilkins / Fresh Food Images / Photolibrary Foodcollection / Getty Images Eric Jacobson / Taxi / Getty Images Isabelle Rozenbaum and Frederic Cirou / PhotoAlto / Getty Images Westend61 / Photolibrary Gregor Schuster / Photographer's Choice / Getty Images Hallmark Institute / Index Stock Imagery / Photolibrary Roy Morsch / age fotostock / Photolibrary Taillard Taillard / Photocuisine / Photolibrary S Lee Studios / Fresh Food Images / Photolibrary Index Stock Imagery / Photolibrary Tom Grill / Iconica / Getty Images Stockbyte / Getty Images Richard Price / Taxi / Getty Images REFERENCES: AHA: "Food and Mood." Jun. 25, 2018. Psychiatry Res: " The association between diet and mood: A systematic review of current literature." Jan. 2019. Curr Nutr Rep: " Food and Mood: the Corresponsive Effect." Sept. 9, 2020. WebMD does not provide medical advice, diagnosis or treatment. See additional information © 2005-2022 WebMD, LLC. All rights reserved.
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                            [description] => Posted by Alison T. Brill, MPH, Community Suicide Prevention Coordinator at the Massachusetts Department of Public Health. Do you notice how certain foods affect your mood? What we eat has a profound effect on our bodies, both physically and mentally
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                            [body] => Mass Public Health Blog Promoting public health & wellness in Massachusetts Five Mood-Boosting Foods Home / Mass in Motion / Five Mood-Boosting Foods Post Content. Oct 172012 Share this post: Share on Facebook Share on Twitter Share on Google Share on Linked In Share on Pinterest  Posted by Alison T. Brill, MPH, Community Suicide Prevention Coordinator at the Massachusetts Department of Public Health. Do you notice how certain foods affect your mood? What we eat has a profound effect on our bodies, both physically and mentally. I always feel like I have a better day when I eat a banana, and I feel sluggish and irritable when I eat high-fat and high sugar foods (as well as wheat, as I’ve recently discovered). It turns out that there’s actually some science behind that. If you're facing serious depression, it’s important to talk with your doctor or mental health provider. However, studies show (and my personal experiences confirm for me!) that what you eat has a great impact on how you feel. Check out how bananas and other foods can contribute to better mental wellness! Bananas Many people suffering from depression have been shown to feel less depressed after eating a banana. This may be because bananas contain tryptophan, a type of protein that the body converts into mood-lifting serotonin. Bananas also contain vitamin B6, which has been shown to even out your mood naturally and relieve symptoms of PMS. Compared to an apple, the potassium-rich banana has three times the phosphorus, five times the vitamin A and iron, and many other vitamins and minerals. Maybe the old saying should be, “A banana a day keeps the doctor away!” Salmon Salmon is full of omega-3s, those heart-healthy fats that aid mood and memory. Several studies suggest this nutrient can help lift mood, alleviate mild depression, and improve memory. People lacking omega-3 fats may be at increased risk for depression. Oily fish like salmon is also rich in vitamin B12. This vitamin is believed to help in production of serotonin, one of the neurotransmitters responsible for mood. Herring, sardines and mackerel are also high in omega-3s. Eggs A deficiency in the essential mineral selenium may be linked with depression and poor mood. Good thing that just one boiled egg contains almost 20% of your daily dose! Eggs are high in calcium and many eggs now contain healthy omega-3 fats in the yolks, which have calming effects. Because eggs are complete proteins and contain vitamins and minerals, they are often considered nature’s perfect food. Spinach and dark, leafy greens Dark leafy greens, such as spinach, chard, and kale, are high in folic acid, a nutrient proven to help alleviate depression and reduce fatigue. These greens contain lots of antioxidants, which protect brain cells from free radicals that dampen mood and drain energy. In addition, dark leafy greens are packed with magnesium, which aids sleep and enhances our ability to overcome and manage stress. Try making easy and delicious kale chips! Walnuts Walnuts are powerhouse nuts. They’re rich in omega-3 fatty acids and magnesium, which may help to ward off depression, anxiety, irritability, and insomnia. Walnuts help stabilize mood by regulating blood sugar levels and lessen mood swings. They’re also an antioxidant-rich food, making it an easy on-the-go mood booster. Flax seeds and sunflower seeds are great mood improving foods as well. Of course, our state of mood is complex and influenced by many things, so we can’t rely solely on the foods we eat. But changing your diet is one thing you do have control over that can help manage your emotions. Experiment with some of these mood-boosting foods today and take note of how you feel. Then, share your experiences and ideas here!   Written By: Alison Brill, Community Suicide Prevention Coordinator at the Massachusetts Department of Public Health Tags: food and mood, Mass in Motion, mental wellness Recent Posts. Oct 062021 0 Providing Support for Health Care Workers Impacted by COVID-19 posted on Oct 6. Throughout the pandemic, health care providers have faced levels of stress beyond worrying about their health and the health of family and friends. They also have had to cope with providing care to severely ill and dying patients – many of whom they may have been   …Continue Reading Providing Support for Health Care Workers Impacted by COVID-19 Sep 292021 0 What is a Vaccine Ambassador? posted on Sep 29. The Department of Public Health (DPH) aims to provide clear and consistent information about the COVID-19 vaccine, build trust and confidence, dispel misinformation, and encourage vaccine uptake. Our efforts, and those of countless others across the Commonwealth are working, with more than 4.6 million residents   …Continue Reading What is a Vaccine Ambassador? Jun 232021 0 Pappas Rehabilitation Hospital Staff Go the Extra Mile for Patients posted on Jun 23. Nick Grigoriou is a 25-year-old man with Duchenne muscular dystrophy, a genetic disorder that causes progressive muscular degeneration and weakness.  A patient at DPH’s Pappas Rehabilitation Hospital for Children in Canton since 2012, Nick is preparing to be discharged home later this month.  Due to   …Continue Reading Pappas Rehabilitation Hospital Staff Go the Extra Mile for Patients Join the conversation. We want to hear from you. Connect with us. Search Posts. Tags. Categories . 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[1/13/22] OVM Advice for Vehicle Management and New Vehicle Acquisition [12/15/21] Meet OSD’s New Director of Fleet Policy and Administration [12/1/21] OSD Training Resources for Current and Prospective Vendors [11/17/21] Procurated Program Expanded [11/3/21] Veteran-Owned Small Businesses Added to the Federal Surplus Property Program MOD Blog . [10/17/19] Governor Baker appoints Mary Mahon McCauley Director of the Massachusetts Office on Disability: Press Release [10/10/19] The Business Case for Digital Accessibility [8/12/19] Vocational Rehabilitation: Key Stepping Stones [8/12/19] Back to the Basics [8/12/19] State Employment Career Fair 2019 MPTC Blog . [12/7/21] Plymouth Police Academy’s 71st R.O.C. Continues the Toys For Tots Tradition [11/24/21] Plymouth Police Academy’s 71st R.O.C. Supports Local Food Bank [10/22/21] Plymouth Police Academy’s 71st R.O.C. goes “pink” for Breast Cancer Awareness Month [5/24/21] 70th ROC Supporting their Community [4/30/21] Women in Policing Making Massachusetts Great . [7/25/17] Governor Baker, Lt. Governor Polito: Infrastructure investments strengthen our communities and economy [7/5/17] Where broadband internet changes everything [6/29/17] Governor Baker, Lt. Governor Polito celebrate 150 Miles of new trails for walking and biking [6/29/17] Lt. Governor Polito announces $19M for downtown Worcester housing [6/20/17] Baker-Polito Administration Proposes Life Sciences Initiative Mass Consumer Affairs Blog . [12/31/21] Top 10 Worst Products for MA Consumers List of 2021 [12/20/21] Disconnect from Emergency Broadband Scams [12/13/21] Steering Clear of Snapchat Scams [11/30/21] Super Saturday Shopping Preparation [11/23/21] Scam Alert: Charitable Giving Fraud Mass Great Outdoors Blog . [6/16/15] 2015 Agricultural Calendar: June [6/16/15] 2015 Agricultural Calendar: May [5/14/15] 2015 DAR Agricultural Calendar: April [4/23/15] 2015 DAR Agricultural Calendar: March [2/25/15] 2015 DAR Agricultural Calendar: February Mass.Gov Blog . [12/1/17] Safe Toys and Gifts for Children [7/18/17] Hurricane Preparedness: Be Ready Before the Storm [6/22/17] Celebrate Independence Day in Massachusetts [6/7/17] Celebrate LGBTQ Pride in Massachusetts [5/24/17] Honor Massachusetts Veterans This Memorial Day MassDOT Blog . [1/11/22] Baker-Polito Administration Awards $2 Million in Grants to Reduce Air Pollution from Diesel Engines [1/11/22] Newly Renovated Brookline Hills Station Is Open [1/10/22] MassDOT Announces New Funding Round for Shared Streets and Spaces Program [1/6/22] MassDOT Advisory: Snow Overnight into Friday [12/23/21] Massachusetts RMV Extending Use of State-Owned Vehicles for Road Testing into 2022 Massachusetts Commission on LGBTQ Youth Blog . [7/27/17] LGBTQ Commission Community Outreach Intern [7/21/17] State commission and LGBTQ Youth to Celebrate Shared 25 Year History [7/17/17] New Director Announced for LGBTQ Youth Commission [6/27/17] In Memory of Commissioner Chester [6/20/17] LGBTQ Youth Commission FY2018 Policy Recommendations Released for 25th Anniversary Massachusetts Law Updates . [2/20/20] New Law Gives Added Protections for Persons with Disabilities [12/10/19] Real Estate Recording Fees to be Increased [11/13/19] Portraits in Massachusetts Law: Lucy Stone [11/1/19] Word(s) of the month – suffrage [10/22/19] Index to blog post series about standing On the Job . [10/26/16] National Lead Poisoning Prevention Week [9/7/16] Fall River Career Center fulfilling Amazon’s need for workers [8/10/16] YouthWorks Gives Teens Opportunities to Grow [7/21/16] WorkShare – A Smart Alternative to Layoffs [7/6/16] Baker-Polito Administration Helps Companies Train Workers with $8.5 Million in Workforce Training Grants OpenDOR . [1/10/22] DOR Announces Updates to Offer in Compromise Program [12/14/21] In Case You Missed It… [12/13/21] Jobs! Jobs! Jobs! [11/30/21] Be the First to Know What’s New at DOR [4/26/21] How to find a Tax Professional PSBO Blog . [9/20/16] What is the FirstNet State Plan and what is the “opt out” option? [8/30/16] Does Public Safety in Massachusetts have to use the NPSBN? How would we go about using the NPSBN if we were interested? [8/9/16] How is this network going to be different from existing wireless data networks? [7/20/16] How is the NPSBN going to improve how public safety uses its technology? [4/12/16] Coverage is Key to the National Public Safety Broadband Network Recent Posts. Oct 062021 0 Providing Support for Health Care Workers Impacted by COVID-19 posted on Oct 6. Throughout the pandemic, health care providers have faced levels of stress beyond worrying about their health and the health of family and friends. They also have had to cope with providing care to severely ill and dying patients – many of whom they may have been   …Continue Reading Providing Support for Health Care Workers Impacted by COVID-19 Sep 292021 0 What is a Vaccine Ambassador? posted on Sep 29. The Department of Public Health (DPH) aims to provide clear and consistent information about the COVID-19 vaccine, build trust and confidence, dispel misinformation, and encourage vaccine uptake. Our efforts, and those of countless others across the Commonwealth are working, with more than 4.6 million residents   …Continue Reading What is a Vaccine Ambassador? Jun 232021 0 Pappas Rehabilitation Hospital Staff Go the Extra Mile for Patients posted on Jun 23. Nick Grigoriou is a 25-year-old man with Duchenne muscular dystrophy, a genetic disorder that causes progressive muscular degeneration and weakness.  A patient at DPH’s Pappas Rehabilitation Hospital for Children in Canton since 2012, Nick is preparing to be discharged home later this month.  Due to   …Continue Reading Pappas Rehabilitation Hospital Staff Go the Extra Mile for Patients Previous Post: Learn More About Domestic Violence and Partner Abuse Next Post: Previna a coqueluche, tome a vacina!
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                                        )

                                    [15] => stdClass Object
                                        (
                                            [text] => 7 of 10
                                        )

                                    [16] => stdClass Object
                                        (
                                            [text] => 8 of 10
                                        )

                                    [17] => stdClass Object
                                        (
                                            [text] => 8 of 10
                                        )

                                    [18] => stdClass Object
                                        (
                                            [text] => 9 of 10
                                        )

                                    [19] => stdClass Object
                                        (
                                            [text] => 9 of 10
                                        )

                                    [20] => stdClass Object
                                        (
                                            [text] => 10 of 10
                                        )

                                    [21] => stdClass Object
                                        (
                                            [text] => 10 of 10
                                        )

                                    [22] => stdClass Object
                                        (
                                            [text] => Share the Gallery
                                        )

                                    [23] => stdClass Object
                                        (
                                            [text] => Up Next
                                        )

                                    [24] => stdClass Object
                                        (
                                            [text] => Share the Gallery
                                        )

                                    [25] => stdClass Object
                                        (
                                            [text] => Everything in This Slideshow
                                        )

                                    [26] => stdClass Object
                                        (
                                            [text] => View All
                                            [id] => view_all_gallery_dialog
                                        )

                                    [27] => stdClass Object
                                        (
                                            [text] => Share & More
                                            [id] => share_dialog
                                        )

                                    [28] => stdClass Object
                                        (
                                            [text] => Sign in
                                            [id] => embedded_auth
                                        )

                                    [29] => stdClass Object
                                        (
                                            [text] => View