Diet guide: Foods like bananas, nuts, berries, oats, and others are high in tryptophan, that can boost your serotonin levels (Images: Canva)
We’ve all experienced those bad-mood days when everything feels just a little off. While a range of factors can impact your emotional wellbeing, the food you eat plays a crucial role in regulating your mood. Certain nutrients can help boost brain function, balance hormones, and reduce stress. Minal Bhalla, a Gurugram-based wellness coach, suggests foods like bananas, dark chocolate, fatty fish, nuts, berries, oats, cheese, and eggs. “All of these foods are high in tryptophan, that can boost your serotonin levels,” adds Bhalla.
Next time you're feeling low, reach for these mood-enhancing foods to get yourself back on track.
Bananas are an excellent choice for an energy and mood lift. They are rich in vitamin B6, which helps the brain produce serotonin, the "feel-good" neurotransmitter responsible for regulating mood and reducing feelings of anxiety. Bananas also contain complex carbohydrates, which provide a steady source of energy, preventing blood sugar spikes that can cause irritability or fatigue.
If you’re feeling low, a square of dark chocolate could be just what you need. Dark chocolate contains compounds such as flavonoids, which have been shown to reduce inflammation in the brain and improve blood flow. This enhances cognitive function and can lead to improved mood. Dark chocolate also triggers the release of endorphins, which help to reduce stress and increase feelings of happiness. Additionally, it contains a small amount of caffeine, which can provide a gentle energy boost without the crash you might experience from other caffeinated drinks.
Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which play a critical role in brain health. Omega-3s have been shown to reduce inflammation and promote the production of neurotransmitters such as serotonin and dopamine, both of which are essential for maintaining a positive mood. Including fatty fish in your diet two to three times a week can help alleviate symptoms of depression and anxiety.
Oats are another fantastic option for stabilising mood and energy levels throughout the day. They are rich in complex carbohydrates, which provide a slow release of energy, helping to maintain blood sugar levels and prevent mood swings. Oats also contain fibre, which promotes gut health. Emerging research suggests that a healthy gut is strongly linked to emotional wellbeing.
Berries such as blueberries, strawberries, and raspberries are packed with antioxidants, which help reduce oxidative stress and inflammation in the brain. This is essential for maintaining cognitive function and emotional stability. Berries are also high in vitamin C, which has been linked to reduced levels of cortisol, the stress hormone. Regular consumption of berries can help support a balanced mood, and they make for a perfect snack or topping for your morning yoghurt or porridge.
Nuts and seeds, especially walnuts, flaxseeds, and chia seeds, are excellent sources of magnesium, zinc, and omega-3 fatty acids. These nutrients are essential for brain function and the production of mood-regulating neurotransmitters. Magnesium, in particular, is known to help combat stress, anxiety, and irritability. A handful of mixed nuts or seeds makes for a convenient, portable snack that can support your emotional wellbeing throughout the day.
Cheese contains tyrosine, an amino acid that helps the brain produce dopamine. Dopamine is a key neurotransmitter responsible for feelings of pleasure and motivation, making cheese a great option for lifting your spirits. Additionally, cheese contains vitamin B12, which supports the nervous system and can help improve mood, particularly in people who may be deficient in this nutrient.
Eggs are an excellent source of high-quality protein and contain several nutrients that can positively impact your mood. Rich in choline, eggs support the production of acetylcholine, a neurotransmitter that plays a role in mood and memory regulation. Eggs are also high in vitamin D, which has been shown to help combat depression.
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Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
