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Mood enhancing food: 7 Mood Boosting Foods | EatingWell


How to Boost Your Mood with Food


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.

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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  

Top 10 healthy, mood-boosting recipes

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…

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What is your favourite mood-boosting recipe? Leave a comment below…

6 foods to eat for a mood boost

If you’ve ever found bliss in a bite of chocolate or smiled when someone offered you a french fry, then you know food can make you happy. But while it’s true that your favorite treat may give you a brief emotional lift, sustained mood-boosting brain power can only come from a consistent supply of nutritious foods.

Recognizing the difference between a quick jolt of cookie-fueled joy and the positive effects of long-term nutrition for brain health is important. Researchers are taking a closer look at how food can impact your mood and future cognitive function, and they are finding that what you eat does make a difference.

A brain-healthy menu

There’s a mountain of evidence to show that the well-researched Mediterranean diet can help reduce the risk of heart disease, cancer and diabetes. And good news! That very same diet is also associated with improved mood and a reduced risk of depression and cognitive decline.

The key to the Mediterranean eating plan is to emphasize vegetables, fruits, beans, nuts, whole grains, olive oil and lean protein, while reducing ultra-processed, fried and sugary foods. Basically, eat the real stuff, and cut back on junk food.

Enjoying a collection of nourishing foods can feed the brain the right combination of nutrients, which help boost serotonin, the neurotransmitter that’s responsible for happiness and well-being. It also allows the brain to be properly fed with vitamins, minerals and antioxidants to combat oxidative stress and reduce cellular damage to brain cells.

An offshoot of the Mediterranean diet is the brain-healthy MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay), which is based on the same foods but adds extra emphasis on eating berries, leafy greens and nuts. Researchers have found that people following the MIND diet have better cognitive abilities, equivalent to being 7.5 years younger in age than people not following it. They also found that people sticking to the MIND eating plan lowered their risk of Alzheimer’s disease by as much as 53 percent. Yep, food can do that.

[10 nutrition mistakes even really healthy people make]

Add these foods to your plate

Studies show it’s the cumulative and synergistic effect of all of the foods in the Mediterranean/MIND diet, and not one singular food that has the most powerful effect on brain health. Translation: There’s no specific superfood that will make you happy or improve cognition. Instead, aim for a healthy eating plan with a variety of nutritious foods. Here are some brain-healthy ingredients to consider adding to your plate, and why you should embrace them:

Salmon: People who eat omega-3-rich fish tend to have a lower risk of depression and a more positive affect, which is defined as how much you experience positive moods and feel joy. Bonus: Salmon also contains vitamin B-12, which helps produce brain chemicals that affect mood. Low levels of B-12 are linked to depression.

Probiotics: Whether from supplements or foods, these good bacteria are beneficial for more than digestive health. People who take probiotics see improvements in their perceived levels of stress and have a more positive mental outlook compared to people not taking probiotics.

Leafy greens: Spinach, chard and other dark leafy greens contain magnesium, which can positively impact serotonin levels and boost your mood. About half of all Americans are low in magnesium, and this deficiency has been linked to an increased risk of depression and anxiety. In addition to your greens, add magnesium-rich pumpkin seeds, Brazil nuts, chickpeas and beans to your meals.

Blueberries: With a high content of antioxidants known as flavonoids, blueberries help activate brain pathways associated with better cognition and less cellular aging. Blueberries and blueberry juice are associated with having a more positive mood.

Oysters: This seafood delicacy is high in zinc, a mineral that’s not stored by the body and must be consumed daily. Being deficient in zinc is linked to depression. Other good sources of zinc include crab, beef, beans, chickpeas and cashews.

Chocolate: Results from systematic reviews indicate cocoa can shake off bad moods, and may be protective against depression. And sipping antioxidant-rich hot cocoa increases feelings of contentment and puts people in a happy mood. But since too much sugar is negatively associated with brain health, choose dark chocolate and keep portions to a square or two a day.

[The magical thing eating chocolate does to your brain]

While many foods provide positive brain fuel, there are some edibles that have the opposite effect. In contrast to the Mediterranean-style plan, typical unhealthy Western diets that include excessive amounts of sugar, salty snacks, processed and fried foods have been associated with worsening of symptoms of depression, and an increased risk of cognitive decline and Alzheimer’s disease.

For these reasons, the Mediterranean diet includes limits on “meats and sweets,” while the MIND Diet limits fast food, red meat, cheese, butter, stick margarine, pastries and sweets. Keeping your brain in shape is just one more reason to choose whole foods and cut back on processed items.

Manage Holiday Emotions with Mood-Enhancing Food

How are you managing your holiday emotions?

The winter holidays typically involve celebratory events or activities. This special time to socialize, eat, drink and be merry can be wonderful and energizing. However, for some, the holidays can also bring stress, anxiety and sometimes sadness. People handle these feelings in different ways, but many resort to excessive eating and drinking, which can lead to depression, irritability, mood swings and insomnia. 

You can better manage these feelings with the help of serotonin.

Serotonin is a natural mood enhancer. In the body, serotonin is a chemical that helps nerve cells “talk” to each other by sending signals that can positively impact mood, sleep habits, hunger cues and stress responses. Foods that are high in tryptophan (an amino acid) and vitamin B6, vitamin B12 and folate (folic acid) help to make serotonin. Foods high in healthy carbohydrates move these serotonin-building nutrients to the brain while providing you with long-lasting energy.

Keep your mood, stress, sleep and hunger in better control with the following serotonin-boosting foods:


Chicken, turkey, fish, beef, pork, nuts, seeds, tofu, cheese, eggs, oats, beans, lentils, spinach, dates, bananas and dark chocolate (70-85% cocoa)

Vitamin B6

Chicken, fish, pork, eggs, bananas, non-citrus fruits and starchy vegetables

Vitamin B12

Chicken, turkey, fish, beef, pork, cheese, milk, yogurt and fortified foods, such as non-dairy milks and cereals


Beef liver, asparagus, Brussels sprouts and dark green, leafy vegetables, such as spinach and mustard greens, fruits and fruit juices (especially citrus), nuts, beans, peanuts, black-eyed peas, kidney beans and fortified foods such as cereals, grains and bread

Omega 3 Fatty Acids

Found naturally in salmon, trout, mackerel, walnuts, flaxseeds, chia seeds and soybeans will also boost serotonin levels.

Holiday meals and treats, like pies, cookies, rolls, turkey, beef and pasta, which are usually high in refined sugars and carbohydrates or protein can overload our system with quick-acting, but short-lived energy. Too much protein can crowd out tryptophan and those healthy B vitamins mentioned above, resulting in lower serotonin levels. Lower serotonin triggers us to eat again via a craving—when we reach for something sugary, fatty or salty with the hopes of returning to high serotonin levels to quickly improve our mood. This quick fix is not a great long-term solution and can impact our health.

What is the better solution?

Plan to eat a moderate amount of protein at each meal (the size of the palm of your hand) and each snack (the size of your thumb) in combination with a healthy carbohydrate, such as whole grain breads, crackers or cereals, legumes, fruit or vegetables to raise serotonin levels slowly and for a longer period of time. The results are a better and more stable mood, restful sleep, less anxiety, decreased cravings and a better holiday season.

Connie Scott, MSM, RDN, CSSD, MS-Candidate, is a Registered Dietitian Nutritionist and is a certified specialist in sports dietetics. She works at Chesapeake Regional’s Lifestyle Health & Wellness Center in Diabetes and Nutrition Services.

7 Foods for an Instant Mood Boost …

7 Foods for an Instant Mood Boost … Share

If you’re feeling a bit down in the dumps with the cold, wintry weather, or just need a little lift, there are foods for an instant mood boost that you can try, right now! From super-warming lentil soup to crunchy Brazil nuts, there are plenty of foods for an instant mood boost that will ensure you’re smiling all day long!

Table of contents:

  1. Bananas
  2. English Muffin with Blueberry Jam
  3. Yoghurt with Fresh Fruit
  4. Lentil Soup
  5. Spinach
  6. Brazil Nuts
  7. Sardines

1 Bananas

Rich in vitamins B6, C and A, as well as a source of tryptophan, potassium, iron and phosphorus, bananas are filled with carbohydrates to boost your mood. The vitamin B6 also assists your brain to convert tryptophan into serotonin, the ‘feel-good’ hormone. This is one of the best foods for an instant mood boost, and it’s perfectly portable! The high levels of potassium in bananas make them a great choice if you’re feeling tired or stressed.

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2 English Muffin with Blueberry Jam

High carb snacks which contain little or no protein and fat allow the amino acid tryptophan to flood your brain. This is then converted into serotonin, which boosts your mood. Other high carb, healthy snacks which can give you a little lift include air popped popcorn – so yummy!

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3 Yoghurt with Fresh Fruit

Yoghurt is a rich source of vitamin D and calcium. Lack of vitamin D can cause heart disease, cancer, osteoporosis and even depression. It’s vital to get enough vitamin D, but during the winter months there isn’t as much sun around, so you need to include vitamin D rich foods in your diet, making yoghurt the perfect choice. It’s also rich in calcium, which can help you to feel less anxious. Top your yoghurt with fresh berries or bananas for a healthy breakfast or snack at any time of day!

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4 Lentil Soup

A warming bowl of lentil soup will not only help to fight the chill, it also helps your brain to produce more feel-good serotonin, leaving you in a happier and calmer mood. Lentils are a complex carbohydrate, so they also help to stabilize your blood sugar levels, boost your iron levels (for more energy) and provide folate, which helps relieve depression and anxiety.

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5 Spinach

B vitamin deficiencies have been linked to depression, as your body may not produce enough serotonin if your intake of B vitamins isn’t adequate. B3, B6, B12 and folate can all be found in leafy green vegetables, so add spinach to soups and stir fries or enjoy an indulgent treat with Eggs Florentine.

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6 Brazil Nuts

Did you know that Brazil nuts are one of the best sources of selenium? Eating just 3 Brazil nuts provides your recommended daily allowance (RDA) of this vital mineral. Low selenium levels can increase feelings of anxiety, irritability, tiredness and depression, so adding Brazil nuts to your diet could boost your mood! Enjoy them plain as a light snack or chop them and sprinkle over yoghurt, salads or stir fries.

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7 Sardines

Sardines are rich in Omega 3 fatty acids, which boost mood and can help to alleviate depression. Omega 3 keeps your brain healthy and allows neurotransmitters to work more efficiently – this is because our brains are made up of 30% Omega 3 fatty tissue! Enjoy sardines as a snack or light lunch on toast – you’ll find plenty of tasty recipes using sardines online.

So what are you waiting for? Tuck into one of these foods right now and prepare to have a happy, bright and cheerful day! Whether you’re feeling down in the dumps because it’s cold and grey outside or have just had a bad day at work, eating some of these foods will soon help you to feel on top of the world again. Oh, and did I mention they’re all good for you too? What’s your favorite ‘pick-me-up’ snack?

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Improve your mood with healthy food

Sure, you’ve heard that eating fresh, healthy food is good for you. But did you know that eating well can also help support your mental health?


It’s true. In fact, there’s growing evidence pointing to a link between nutrition and mood.* Read on to learn how your eating habits can affect how you feel in ways both good and bad.


The science of food and mood


Many of your body’s activities are controlled by natural chemicals called neurotransmitters. These neurotransmitters carry signals between nerves and other cells to help manage your heartbeat, breathing, emotions, concentration levels, and more. And by eating certain foods, you can help stimulate the production of some neurotransmitters.


Well-known neurotransmitters include:



Helps activate your sense of pleasure. It also increases alertness and concentration, and improves reaction time.

Get a boost through food: To help your body produce dopamine, eat plenty of protein, such as meat, fish, tofu, beans, milk, eggs, and lentils.



Helps manage sleep and appetite, balance your mood, and reduces pain and anxiety.

Get a boost: Serotonin is made in the brain from B vitamins and the amino acid tryptophan, found in most dietary proteins. Chocolate, oats, dairy foods, and many seeds are also high in tryptophan.



Help reduce feelings of pain, promote calmness and serenity, and relieve anxiety and depression.

Get a boost: Eating chocolate, strawberries, and spicy foods can all stimulate endorphin production. So does exercise.



Helps you feel relaxation, social connection, and love.

Get a boost: Foods that promote oxytocin production include eggs, bananas, salmon, nuts, beans, and legumes.


A balanced diet can help promote a balanced mood


As you probably know, many people reach for “comfort foods” during times of stress. Starchy or sweet dishes taste good and may feel emotionally satisfying — in the short term. That’s because they elevate your blood sugar and trigger the same pleasure centers in the brain that addictive drugs do. But later, processing those carbohydrate-heavy foods can cause you to feel an unpleasant crash. On the other hand, healthy eating helps keep your blood sugar stable — which can help maintain your mood throughout the day.


If you’re not used to eating a well-rounded diet, these guidelines offer a good foundation:


  • Eat 3 well-balanced meals, starting with breakfast. A good breakfast includes lean protein and complex, whole-grain carbohydrates, along with lots of fiber and a little healthy fat. After a long night’s sleep, it gives your body the energy necessary to get moving and thinking.
  • Choose good sources of protein, including eggs, nuts, fish, quinoa, yogurt, or cheese. Protein digests slowly, which helps stabilize blood sugar.
  • Avoid high-sugar foods or refined carbohydrates, such as bagels, doughnuts, or white bread. Instead, make smart choices like whole grains, fruits, vegetables, and legumes, which also provide important nutrients and fiber.
  • Eat at least 6 servings of vegetables and 2 servings of fruit every day. One serving of fruit or a vegetable = ½ cup. And the more colorful your plate, the wider range of nutrition in your food — so try to eat produce in all the colors of the rainbow throughout the day. Pro tip: Opt for whole fruit over juice. The fiber in whole fruit offers many benefits, including slower sugar absorption.
  • Don’t forget dietary fats. Omega-3 fats from foods such as fish, flax seeds, walnuts, some eggs, and grass-fed beef have been shown to support brain function and reduce inflammation, which may help fight depression and some chronic pains.
  • Choose beverages wisely. Drink plenty of water to improve blood flow, keep your brain well-hydrated, and support concentration. Avoid sugary sodas and drinks, or those with artificial sweeteners, colors, flavors, or preservatives. Limit or avoid alcohol, and limit coffee intake to no more than 3 cups per day. Still craving a warm drink? Green tea has been shown to reduce anxiety and sharpen mental focus, and its lower caffeine levels mean a gentler lift.
  • Snack well. Healthy snacks such as nuts, cheese sticks, fresh or dried fruit, and veggies can help keep your blood sugar stable and give you energy. And they’re easy to carry, so you can have them on hand wherever you go.

Plan ahead for better health

Eating a healthy diet can go a long way toward supporting a positive mood. It might mean a little extra effort, especially with today’s busy lifestyles. But it’s worth it to eat well and wisely — so you can feel your best, in body, mind, and spirit.


*Rebecca Clay, “The link between food and mental health,” Monitor on Psychology, American Psychological Association, September 2017, apa. org/monitor/2017/09/food-mental-health.

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healthy foods to beat low mood and seasonal affective disorder

Feeling blue? If you woke up on the wrong side of bed this morning and you can’t shake your bad mood or seasonal affective disorder is starting to get you down, it might be tempting to invest in a large tub of Ben and Jerry’s ice cream and crawl back under your duvet.

But what you eat actually plays a vital role in how you feel! So while chocolate ice cream might lift your mood, chances are it will only be temporary. There’s no quick-fix for seasonal affective disorder, but many people find a healthy diet and exercise can help ease symptoms.

To kickstart your feel-good hormones and embrace a brand new day, (alongside plenty of fruit and veg) add our mood-boosting foods to your shopping list and reap the happiness rewards:

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Brazil nuts

Brazil nuts are one of the best sources of the mineral selenium, and studies have shown that people who are low in it have increased rates of depression, irritability, anxiety and tiredness.

✔️ Try this: All it takes are three Brazil nuts to get your RDA of selenium. Have them as a mid-morning snack with a banana, or sprinkle chopped Brazil nuts on salads or a stir-fry.

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2. Oily fish

People who are deficient in omega-3 fatty acids may be more susceptible to depression and low mood, according to research, as these fatty acids make up a large percentage of our brain tissue. ‘About 60 per cent of the dry weight of the brain is fat, with about 30 per cent of that in the form of omega 3,’ says Dr Eva Cyhlarova, head of research at the Mental Health Foundation.

Eating salmon, mackerel and sardines regularly will keep your brain healthy and improves your mood by keeping brain cells flexible, so the brain’s messaging chemicals – neurotransmitters – can work more effectively.

✔️ Try this: Eat at least one serving (140g) a week. Try mackerel on bread for a brain-boosting breakfast or lunch.

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3. Oats

Oats are an effective mood booster because of their low glycaemic index (GI) – they slowly release energy into the bloodstream, which keeps blood sugar and mood stable (as opposed to providing a rush that dips quickly, leaving you feeling more irritable). Oats also contain the mood-boosting mineral selenium.

✔️ Try this: Half a cup of porridge is a great way to start the day. Try it with a spoonful of honey and nuts or yoghurt for added protein.

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4. Bananas

Bananas contain the amino acid tryptophan as well as vitamins A, B6 and C, fibre, potassium, phosphorous, iron and carbohydrate. Mood-boosting carbohydrates aid in the absorption of tryptophan in the brain, while vitamin B6 helps convert the tryptophan into the mood-lifting hormone serotonin.

This helps to boost your mood and also aids sleep. Because of its ability to raise serotonin levels, tryptophan has been used in the treatment of a variety of conditions, such as insomnia, depression and anxiety.

✔️ Try this: Eat a medium-sized banana as a mid-morning snack each day or slice it into porridge in the morning.

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5. Lentils

Lentils are complex carbohydrate so, like bananas, help increase the brain’s production of the feel-good neurotransmitter serotonin. This results in a calmer, happier state of mind with less anxiety.

They also help to stabilise your blood sugar levels, keeping your mood even. Plus, they’re high in folate – deficiencies in folate have been linked to depression and mania. And finally, lentils can help boost your iron levels, which will give you a nice shot of energy.

✔️ Try this: Try half a cup of lentils in homemade soups or stews. To make lentils easier to digest, soak them for a few hours before cooking.

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6. Chicken and turkey

Chicken and turkey breast also help increase your intake of the amino acid tryptophan, which the body uses tryptophan to make serotonin – one of the most important neurotransmitters when it comes to mood. It also helps to make the hormone melatonin, which regulate sleep.

Lean poultry also contains another amino acid called tyrosine, which can help reduce symptoms of depression and help you avoid feeling blue in the first place. Tyrosine is used to make the hormone adrenaline – low levels of which have been associated with depression.

✔️ Try this: Luckily, you can’t really over do it on chicken and turkey – use them a few times a week in soups, sandwiches or on their own with vegetables.

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7. Spinach

Certain deficiencies in B vitamins have been linked to depression, as serotonin production can actually be hindered by low B vitamin levels. Important B vitamins to look out for include folate, vitamins B3, B6 and B12, and eating leafy green vegetables – such as spinach or broccoli – will help keep your levels up.

✔️ Try this: A cup of cooked spinach provides nearly 30 per cent of your RDA of a few B vitamins, so add it to stir-fry and soups, or make a raw spinach salad for lunch.

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8. Water

Water is extremely important for our bodies to function properly – and even the smallest degree of water loss can impair our physical and mental wellbeing. When we’re dehydrated, it can really affect our ability to concentrate.

✔️ Try this: Experts recommend 1-2L of water a day. But if you’re not that keen, remember teas count towards that goal. Try starting the day with a mug of freshly boiled water and a slice of lemon, or add a fresh sprig of mint, cucumber or strawberries to a jug of cold water to jazz it up.

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9. Cereal

Calcium has been shown to help reduce your levels of stress and anxiety, and fortified breakfast cereals are a great source, as well as prawns, sardines, tofu and cooked spinach.

✔️ Try this: A cup of fortified cereal can provide up to a third of your RDA of calcium, and a dinner of prawns and cooked spinach can help top up your levels.

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Dark chocolate

There’s a reason why chocolate always seems to make things better. A small square of dark chocolate causes the brain to release endorphins and boost serotonin levels. In a recent study, 30 people were given 40g of dark chocolate, over 14 days. The results showed that chocolate eaters produced less stress hormones and their anxiety levels decreased.

✔️ Try this: A couple small dark squares is all it takes (70 per cent cocoa or more), so try not to hoover up the whole bar!

Chén Liáng Dào Chen Liang Dao / EyeEmGetty Images

11. Oysters

It’s a bit of a random one, but oysters have so many benefits when it comes to your mental health. They’re high in zinc, which is essential for energy production and brain health, plus zinc levels have been found to be deficient for depression sufferers.

Oysters also contain a protein that’s rich in the amino acid tyrosine which, as we said before, your brain uses to produce the chemicals needed to enhance mental function and elevate your mood.

✔️ Try this: All it takes is three oyster to get more than 100 per cent of your RDA of zinc.

Foods that put you in a bad mood

The following foods might perk you up at first but they have actually been proven to deplete your mood, so consume with caution:

Caffeine: They may make you feel better at first, but highly caffeinated drinks can cause dehydration in the long run, leave you feeling irritable, jumpy and prone to withdrawal headaches.

Sugar: The secret is to avoid sugary foods that give an instant pick-me-up (we’re looking at you, Ben and Jerry’s ice cream) because this will be followed by a sudden slump and an energy crash. And with it your mood will go, and you’ll find yourself reaching for the biscuit tin again, continuing the vicious cycle.

Alcohol: Although alcohol can briefly produce a pleasant and relaxed state of the mind, drink too much and (we probably don’t need to tell you this) you’ll feel irritable, moody and anxious tomorrow.

Last updated: 07-11-19

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90,000 11 products (legal) that improve mood

1. Brazil nut. Selenium supports immunity, thyroid and cardiovascular health. Also, studies have shown that people with a selenium deficiency in the body are more irritable and prone to depression. It is recommended to eat three nuts a day, for example, as a snack with a banana, or add nuts to a salad.

2. Fish. People with omega-3 deficiency in the body are often depressed, because fatty acids are incredibly important for cognitive functions and brain function in general.“If we consider the human brain, 60% of its dry weight is fat, of which 30% are omega-3 acids,” explains doctor Eva Tsikhlarova (head of research at the Mental Health Foundation). Including more fish in your diet is great for your nervous system, brain adaptability, and mood. Choose what you like: salmon, tuna, mackerel, sardines, herring or halibut – one serving (140 grams) per week will be enough.

3.Oatmeal has a low glycemic index. These foods keep your blood sugar levels, and thus your mood, at a stable level. Oatmeal also contains “mood-boosting” selenium. You can start your day with oatmeal with honey, nuts, or yogurt. Be careful and eat the kind of oatmeal that needs to be boiled, not steamed.

4. Bananas contain many useful substances, including vitamins A, B6 and C, the amino acid tryptophan, fiber, potassium, phosphorus and iron. The combination of these nutrients promotes the production of the neurotransmitter serotonin, which improves mood and sleep quality. It is recommended that you eat one banana a day, for example, as a second breakfast or as a snack throughout the day.

5. Lentils are complex carbohydrates, and they also contribute to the production of serotonin. Eating this product will result in a noticeable improvement in mood, a decrease in anxiety and anxiety, and a stabilization of blood sugar levels.Nutritionists recommend eating half a cup of lentils a day.

6. Chicken and turkey. In addition to serotonin, chicken meat and turkey fillets also contribute to the production of melatonin. This hormone adjusts the work of the “internal clock” and regulates the phases of sleep. This meat also contains the amino acid tyrosine, which prevents the symptoms of depression. Eat chicken or turkey 2-3 times a week. Add to salads, soups, bake or boil, and serve with a side dish.

7. Spinach. Deficiency of B vitamins in the body makes the production of serotonin almost impossible. Therefore, you need to include in your diet spinach, which is rich in B vitamins and folic acid. It is very easy to introduce spinach into your usual diet – add it to salads, soups, bake and stew with other vegetables.

8. Water is important for all functions of our body, and moisture loss leads to psychological health problems. In addition, with dehydration, the ability to concentrate is lost.Do not deviate from the recommended one and a half to two liters of water per day. You can diversify your drink by adding mint, a slice of lemon, cucumber or strawberry.

9. Flakes are saturated with calcium, which helps to reduce psychological stress. Therefore, eating cereal for breakfast is an easy and affordable way to reduce anxiety and stress levels. A cup of breakfast cereal is a great solution.

10. Chocolate is the most famous and widely available way to boost your mood, but it is best to choose dark and eat it in moderation.In addition, one small bite is enough to produce endorphin and seratonin. Studies have shown that people who received 40 grams of dark chocolate for two weeks experienced significantly reduced stress levels.

11. Oysters . Surprise or not, oysters have a ton of benefits when it comes to mental health. The high zinc content promotes energy gain and improves the quality of the brain. They also contain tyrosine, which relieves nervous tension.Only three pieces will be enough to lift your mood.

Based on materials from harpersbazaar.com.ua

Food for a good mood

“I fell ill with a good mood. I won’t take sick leave. Let people get infected. ”

Not so long ago, this phrase, whose authorship is unknown, appeared in
network and immediately entered the list of cult.Since then her in every way
changed and supplemented, signed photos and pictures with it, put
her in statuses in social. networks, discussed and commented …
such an increased interest in seemingly ordinary words, you ask?

Everything is extremely simple. After all, a good mood
– this is not only salvation from blues and depression, but also the key to success
in his career and on the personal front. It’s also that emotional state
without which our whole life seems insipid and boring.

Nutrition and Mood

About the fact that from those food products that a person consumes,
his physical and mental health directly depends, it is already known
for a long time. However, the reasons and consequences of such an impact are still
since then there have been disputes. And yet nutritionists and scientists write books
on this topic, develop diets and their own principles of correct
food, the main advantage of which is, perhaps, their wealth.Indeed, in such an abundance of opportunities, everyone can choose
something optimal.

The most popular and effective are considered to be paleo diet ,
Mediterranean diet and Non Diet ,
which, in fact, is a rejection of any diet. And the most famous
books are recognized as “ Food and Mood ” and “ The Way to Happiness
Through Food
“by Elizabeth Somer, and also” The Happiness Diet
Drew Ramsey and Tyler Graham.

The relationship between food and human well-being

It is noteworthy that these and other authors put the main meaning
in their publications, which boils down to the fact that everything that a person
eats, has a tremendous impact on his emotions. After all, useful
trace elements that enter the human body along with
food, nourishes not only his body, but also the brain.

Laura Paulak said this well in her book “ Hungry
“(” Hungry Brain “):” our brain is constantly fixated on
survival, which is closely related to the pursuit of pleasure in food. “Moreover, most often he prefers sugar, fats and salt, so
how they promote the production of the hormone dopamine, which is conditionally
called “ happiness hormone ” for direct
influence on the work of the central nervous system.

By the way, this is well known to companies that earn
in the food industry and use this knowledge with might and main in their
work, naturally forcing their consumers to buy certain
different foods over and over again.But this does not mean at all that our brain
Is our enemy. He just constantly requires high-calorie and energy
rich food, which they are most often, and also has good
memory for tastes …

However, in fact, sugar, salt, and fats are far from those products
the consumption of which can really improve a person’s mood.
Whole “treatises” have been written about their dangers. But, not knowing about
this, people deliberately introduce into their diet more food causing
temporary pleasure, then confusing this feeling with the real
good mood.

The path to happiness is through serotonin

Serotonin is a biologically active substance that
released into the bloodstream and improves the mood of a person. Unfortunately,
humanity cannot use it in its pure form, unless only
as part of antidepressants. However, to help improve its
development is within the power of anyone.

To do this, it is enough to introduce into your diet foods rich in tryptophan,
without which the production of serotonin is impossible.

  • Protein foods: different types of meat, in particular
    turkey, chicken and lamb; cheese, fish and seafood, nuts, eggs.
  • In vegetables: different types of cabbage, including
    seafood, colored, broccoli, etc .; asparagus, beets, turnips, tomatoes
  • In fruits: bananas, plums, pineapples, avocados,
    kiwi, etc.
  • In addition, legumes and seeds contain tryptophan.

Having analyzed these lists of products, it turns out that a balanced
food and is the key to a good mood. In essence, so
and there is. And nutritionists all over the world are saying this. Moreover, for
production of serotonin itself is not enough just to eat a banana with
treptophan, because it cannot be absorbed without the presence of vitamin C, which
there are, for example, citrus and rose hips. Bad habits and alcohol
also negatively affect its level, so they will also have to

Mood Food: Five Mood Boosts

It sometimes happens that a person who adheres to the principles of correct
food, yet wakes up in a bad mood. And in this
there is nothing unusual, because we are all living people, not robots. Exactly
for such moments, a top list of products for good
mood. It includes:

and shrimp – they contain polyunsaturated
omega-3 acids,
which suppress depression and improve the emotional state of a person;

cherry and watermelon
– they are rich in the natural antioxidant lycopene, which prevents
the emergence of a feeling of depression and blues;

Chili pepper
– trying its taste, a person experiences a burning sensation, along with which there is
release of endorphins, similar to that observed after prolonged
gym workouts;

Beets – in
it has vitamin B, which has a positive effect on mood, memory
and thought processes, and also promotes the production of antidepressants
in organism;

Garlic –
it contains chrome, which not only helps to regulate the level
blood sugar, but also promotes the production of serotonin and norepinephrine.

Mood deteriorating food

In March 2013, Pennsylvania University staff
published sensational research results. Experimental
way they proved that people with depression should not
eating unhealthy food – high in calories and devoid of any useful
substances (chips, sweets, hamburgers, pizza, French fries).
Due to its high sugar and simple carbohydrate content, it provokes
a spike in blood glucose levels, and then a sharp drop.That
in the end the same thing happens with the mood, with the only difference,
that this time it “will fall even lower”, and, therefore, increase
it will be more difficult.

Alcohol and coffee. Using them for mood, you are unlikely
pick it up. But you will lose for sure, having earned moreover
nervousness, irritability and absent-mindedness.

In addition, psychologists insist on maintaining the so-called
“Food diary” in cases where a person suffers too often
from mood swings.After all, the use of the same products
someone can bring moral satisfaction and benefit. A
someone – nausea, stomach pain or banal mood deterioration

What else determines the level of serotonin

Undoubtedly, sometimes just the introduction of the right products into the diet
is not enough, and the person himself does not just experience constant
feeling overwhelmed, but also begins to suffer from depression.In that
case, it is important to reconsider your outlook on life. After all, our mood
other factors also affect, namely:

  • lack of sleep;
  • lack of protein in the diet;
  • lack of omega-3 acid, which is found in fish;
  • alcohol and coffee abuse;
  • lack of vitamins and minerals.

A good mood is not just a burst of vivacity and strength.it
a great tool that opens all doors and helps to experience
a real pleasure in life. Don’t deprive yourself of this! Result
worth it!

We have collected the most important points about good nutrition to improve
mood and we will be grateful if you share the picture in the social
web or blog, with a link to this page:

Attention! The information is for informational purposes only and is not intended to diagnose and prescribe treatment.Always consult your specialist doctor!


9 /10


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90,000 5 products that can improve mood and well-being

How can food affect mood? Too often, people mistakenly believe that eating stress makes them feel better.But there is a huge difference between eating naturally “soothing” foods and eating unhealthy foods as a kind of emotional anesthesia. Just think, the wrong diet can seriously affect not only the figure, but also the mental balance. Such eating can only bring temporary satisfaction, but it is not a solution to the problem.

Stressful situations (they may not be global in scale, just daily chores) lead to an increase in cortisol levels.According to researchers at the University of California San Francisco Medical Center, cortisol causes food cravings, and in women it tends to be strongest for carbohydrates, especially sugary ones. The more we eat them, the worse our mood becomes.

Start by introducing foods that improve your mood and well-being. To make things easier for you, we have compiled a list of 5 main anti-stress foods that will help the body produce the “happiness hormone”.

Fatty fish. The best option for the daily diet is the Mediterranean diet. Salmon, mackerel and sardines contain omega-3 acid, which speeds up brain activity and maintains good spirits.

Asparagus. The vegetable contains vitamins A, B, C, T, K, manganese, dietary fiber, magnesium, carotene, folic acid (and this is not the whole list). Thanks to this, asparagus improves mood and relieves the symptoms of vitamin deficiency. It is best added to salads, but it can also be eaten fried. Avocado. The fruit contains lutein, beta-carotene, vitamin E and folate, which is more than any other fruit. Avocados are also rich in glutathione, a substance that blocks the intestinal absorption of certain fats that cause oxidative stress. One serving (about a quarter of an avocado) contains a number of B vitamins. This fruit will definitely protect your body from stress.

Green tea. Although it contains caffeine, green tea also contains the amino acid theanine.Researchers at the University of Illinois say that in addition to preventing certain types of cancer, green tea also stimulates the brain, improving mental performance. Drink two cups every day.

Walnuts. They contain alpha-linolenic acid, the essential omega-3 fatty acid and other polyphenols that help prevent memory loss and impairment. Researchers at Tufts University found that animals that ate walnuts had a slower brain aging rate and improved intelligence.

The doctor named foods that improve mood


The doctor named foods that improve mood

The doctor named foods that improve mood – RIA Novosti, 08/11/2020

The doctor named foods mood-boosting

Chocolate and bananas are considered mood-boosting foods, but they are not the only ones that can improve your day. What effect different products have?.. RIA Novosti, 11.08.2020

2020-08-11T04: 36

2020-08-11T04: 36

2020-08-11T10: 12




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MOSCOW, Aug 11 – RIA Novosti. While chocolate and bananas are considered mood-boosting foods, they aren’t the only ones that can improve your day.The neuropsychologist Irina Khvingiya told Sputnik radio what effect different products have. The brain and the endocrine system are responsible for the mood of a person. To improve your day, you need to stimulate one of these two parts of the body. This can be done in different ways, but the most natural one is stimulation through food. It is believed that chocolate and bananas are the most effective ways to cheer you up, but there are others. If there are foods that improve your mood, then there are those that spoil it.Irina Khvingiya believes that energy drinks can be indirectly attributed to them.



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Society, food, bananas

90,000 8 Important Foods for a Good Mood | Nutrition and diet | Kitchen

What do we do if we suddenly feel bored and sad? Someone is listening to music, and someone is running for a new dress.But many people are reaching for a chocolate bar. It is not surprising, because sweets provoke the active production of serotonin – the hormone of happiness, as it is often called.

Indeed, serotonin promotes mood elevation and feelings of joy – doctors even prescribe drugs containing this substance to patients suffering from depression. But our body is able to produce serotonin on its own. This requires an essential amino acid – tryptophan. In the process of its multi-stage synthesis, serotonin is formed.

Tryptophan is not produced in our body, it must be obtained from food. It is contained in so much popular chocolate for uplifting. But not only. It is found in large quantities in protein products, fatty fish, nuts …

It’s not just the amount of tryptophan that matters. What you use it with is also important. The point is that amino acids compete with each other. To make them easier to digest, minerals, vitamins and other substances help them.Tryptophan Helpers are carbohydrates, B vitamins, magnesium and zinc. If all these substances are not in the body, then it will be difficult for tryptophan to get to the brain and start synthesizing serotonin. Therefore, it is imperative to eat cereal products, oatmeal is highly recommended.

Vegetables and fruits are also important in the diet for a good mood. Best of all – brightly colored (eggplant, zucchini, bell peppers, beets, carrots). They carry vigor and many vitamins. Be sure to pay attention to the B vitamins: B1 is found in brewer’s yeast, brown rice, wheat germ and soybeans; B3 is found in fish, eggs, brewer’s yeast, cereal grains and poultry meat, B6 – millet, buckwheat, oats, shrimp and crayfish, mussels.Finally, fish and dairy products are rich in vitamin B12.

Benefits of Tryptophan

This is not only a “semi-finished product” of serotonin. A sufficient amount of tryptophan in the body will not let you suffer from insomnia, will help get rid of nervous tension, reduce irritability and aggressiveness, avoid depression, enhance performance, defeat migraines and even overcome alcoholism. Tryptophan helps to survive the effects of alcohol and nicotine poisoning. This amino acid is very important for overweight people, it normalizes appetite and reduces hunger.Products containing tryprofan are irreplaceable in the treatment of eating disorders: anorexia and bulimia.

Here are the main foods you need to eat to keep you in a good mood:

  • Fatty fish
  • Liver (beef or chicken)
  • Bright vegetables and fruits
  • Cheese
  • Mushrooms
  • Bananas
  • Nuts
  • Legumes

All these products contain tryptophan, as well as minerals and vitamins necessary for its assimilation.

Healthy Recipes

Photo: Alexey Bogdanov, AiF.ru

Vegetable fondue

200 g Gruyere cheese

200 g emmental cheese

200 ml dry white wine

2-3 cloves of garlic

1 tbsp butter

3-4 tbsp flour




Cherry tomatoes, baked mushrooms, bell peppers, olives, olives, grain bread

Step 1. Grate cheese, add wine, crush garlic.

Step 2. Heat oil in a pan, add flour, fry it. Add to cheese. Add spices to taste.

Step 3. Put in a saucepan over the fire, melt everything until smooth, stirring.

Step 4. Pour the cheese mass into the fondue dish, put on the burner. Dip dried bread and fresh vegetables, cut into large cubes, in cheese.

Photo: shutterstock.com

Liver cake

800 g beef liver

1 cup flour

3 eggs

4 small carrots

2 onions

1 glass of milk



Step 1 . Rinse the liver, remove the film and grind in a blender.

Step 2 . Add milk, eggs, flour, vegetable oil, salt

Step 3. Bake liver pancakes in a well-heated skillet.

Step 4 . Peel and grate the carrots, cut the onion in half rings, fry everything in oil.

Step 5 . Put the pancakes on a dish, sandwich with carrots and onions and grease with mayonnaise. Grease the last pancake with mayonnaise and sprinkle with herbs.

Photo: mmenu.com

Pea cutlets with mushrooms

1 cup peas

1 onion

100 g of forest mushrooms

3 teeth garlic

2 st.l semolina

4 st. l crackers

1/4 tsp ground cumin

Salt, pepper

Step 1. Soak the peas for 3-4 hours. Then boil and drain.

Step 2 . Finely chop the onion, fry in oil, then add chopped garlic and mushrooms to it.

Step 3 . Purée the peas with a blender, add semolina, spices and salt to it. If it’s dry, add the pea broth.

Step 4 .Take a little pea dough with a spoon, mold a cake from it, wrap a little mushroom and onion filling in it. Then form a cutlet.

Step 5 . Roll everything in sesame or breadcrumbs. Fry in vegetable oil.

Guryev porridge with nuts

5 glasses of milk

½ cup semolina

500 g nuts (hazelnuts, pine nuts, walnuts)

½ cup sugar

½ cup berry jam

2 st.l. butter

1 seed of cardamom

Lemon zest, cavalry, star anise – to taste

Step 1 . Pour the nuts with boiling water for 2 minutes, then dry, remove the thin skin and grind with a blender. Pour in a little warm boiled water.

Step 2 . Milk froths are prepared for Guryev porridge. Pour the milk into a flat dish with a thick bottom and place in a preheated oven. Remove the strong foams that form when they begin to brown by putting them in a separate bowl.Collect 12-15 foams.

Step 3. Pour semolina into the remaining milk and cook the porridge.

Step 4 . Add nuts, oil, spices to the porridge and mix.

Step 5 . Put some semolina into a form with high sides, foam on top, then porridge again. Etc. Add some of the jam to the penultimate layer.

Step 6 . Bake in the oven. When serving, sprinkle with jam and sprinkle with nuts.

Photo: mmenu.com

Bananas with shrimps

5-6 bananas

400 g large and peeled shrimps

2 curry onions

2 tbsp butter

½ glass of milk

½ cup chicken stock

Bay leaf

Lemon juice

Black pepper and salt


Step 1. Peel the bananas and cut into large slices.

Step 2 .Chop the onion and fry in oil, but very quickly. Add bananas, curry, bay leaves and simmer for a minute.

Step 3 . Add broth, simmer covered for 10 minutes.

Step 4. Pour in milk, simmer for a couple of minutes without a lid.

Step 5. Add shrimp, season with lemon juice, salt and pepper. Switch off.

Vegetables with quick-fried mushrooms

Fast fried vegetables retain the maximum of nutrients

1 eggplant

1 zucchini

2 bell peppers

1 cup chopped champignons (or other forest mushrooms, pre-boiled)

2 st.l. soy sauce

A pinch of chili peppers

½ tsp sesame oil

½ tsp sugar

1 tbsp vegetable oil

1 tsp grated ginger

2 teeth garlic

1 tbsp sesame

Step 1. Prepare the sauce. Combine soy sauce, sesame oil, pepper and sugar until smooth.

Step 2 . Cut the eggplants into cubes, add salt and leave for 20 minutes. Then squeeze the juice a little.

Step 3 . Chop the zucchini and mushrooms.

Step 4. Heat the oil in a wok, put the chopped ginger and garlic, fry for a couple of seconds, then add the diced eggplant. Cook for 5 minutes. Then put the vegetables in a separate bowl.

Step 5. Throw in the vegetable marrow and mushrooms. Fry for 3-4 minutes. Add sesame seeds.

Step 6. Add the eggplants to the pan, pour over the sauce. Put out a couple of minutes.Serve vegetables with rice.

Photo: shutterstock.com

Tuna, with apple sauce

600 g tuna

2 apples

2 stalks of leeks

2 tbsp butter

1 glass of dry white wine

2 tbsp sour cream

Salt and pepper

Step 1. Cut the fish into portions, salt and pepper.

Step 2. Cut the white part of the leek stalks into slices, and the apples, peeled and seeds, into slices.

Step 3 . Place the onion and apples in a greased saucepan and top with the pieces of tuna.

Step 4. Pour in dry white wine and a few spoons of water. Bring to a boil on the stove, then place in the oven.

Step 5. Simmer for 20 minutes. Then put the fish on a dish.

Step 6 . Evaporate the sauce, season with sour cream and butter. Salt and pour this sauce over the fish.

10 Mood Boosting Products | Useful – Agro-Alliance

Not only a kind word and friendly support, but also antidepressant products can create a good mood and improve your well-being.

The mood directly depends on the substances produced by the body, which in a special way affect the brain and central nervous system.

If their number in the body decreases, mood also decreases.

  • Oatmeal and buckwheat. They contain tryptophan and folic acid. A very important property of these cereals is the normalization of blood sugar levels, and the level of insulin depends on it, which delivers tryptophan to the brain.

  • Brown rice. Brown rice promotes a small but constant production of insulin, resulting in a gradual increase in serotonin levels.

  • Meat. Certain types of meat (chicken, beef, pork) contain tyrosine and vitamin B12, which can help cope with insomnia and depression. Iron, which is part of meat, maintains the saturation of the body’s cells with oxygen and thus energizes it.

  • A fish. Fatty fish (tuna, trout, herring, sardines, mackerel, salmon, cod, salmon) are rich in omega-3 fatty acids.

  • Seaweed. This seaweed contains a large amount of B vitamins, which regulate the work of the hormone adrenaline, a deficiency of which can cause chronic fatigue and mood deterioration.

  • Bananas.Some of the most famous antidepressant products. In addition to serotonin, they contain vitamin B6 and the alkaloid harman, which can even cause a feeling of euphoria.

  • Hot peppers. It turns out that the more pepper you eat, the calmer you feel. It is the pungency that helps the brain to carefully release endorphins in order to neutralize the effect of the “aggressive” product.

  • Nuts.Nuts, like oily fish, contain omega-3 fatty acids, as well as tryptophan, vitamin B6, and the mineral selenium.

  • Eggs. Eggs contain important fatty acids, vitamins A, E, D, tryptophan, carotenes and B vitamins. So even simple scrambled eggs can improve your mood.

  • Chocolate. The cocoa beans from which chocolate is derived contain phenylethylamine, a substance rich in magnesium, which helps relieve stress.We are talking specifically about dark chocolate.

  • ❌ Lack of sleep and unbalanced nutrition.

    Top 5 products to improve mood and performance

    Products for depression and mood improvement

    5 (100%) 1 vote

    Certain foods can improve mood through certain ingredients such as omega-3 fatty acids, tryptophan, vitamin D and other vitamins.Improve your mood by choosing foods that are high in phytochemicals and nutrients. This will help you cope with everyday stresses. Below are the top 5 foods to boost your mood quickly naturally. They are always available and do not have any side effects that could jeopardize your health.


    You probably know that avocados are a great source of healthy fats, which are known to increase dopamine and endorphins.Whether you are eating avocados in cocktails or in a salad, they are truly perfect for boosting your mood when you’re feeling unwell!

    Green tea

    Green tea has been used for thousands of years due to its multiple benefits. Green tea is a well-known way to reduce stress while boosting mood. If consumed frequently, it will impart a sense of well-being. In addition to the positive, L-theanine contained in it improves attention, memory, mental state.


    In addition to being a source of potassium, bananas contain a huge amount of vitamins, tryptophan, which increases serotonin levels. All of the nutrients in bananas improve mood. Vitamin B6 converts tryptophan to serotonin, the hormone of happiness. You will feel better, get better sleep at night. Scientists at Oxford University found that women recovering from depression who did not have enough tryptophan were more likely to return to their depression.Bananas can treat depression if consumed correctly. Plus, they are an excellent source of iron.


    Berries are full of antioxidants that support normal brain function and improve mental function. They are quite effective against depression, they contribute to the miraculous production of positive energy. The huge amount of antioxidants prevents free radicals from oxidizing cells. They will help you save your nerves.While watching a sad movie, eat blueberries instead of traditional popcorn and you will stay fit and happier.


    This is another unique mood-enhancing product. Chocolate works wonders! Dark chocolate improves cognitive function, it can prevent Alzheimer’s disease, dementia. The darker the chocolate you consume, the better. This chocolate slows down the production of the stress hormone, and the level of anxiety is automatically reduced.It also enhances the release of endorphins in the brain, and increases serotonin levels.

    These delicacies can work wonders due to their unique composition. By choosing them, you can easily cope with stress.

    We will be glad if you share your thoughts with us in the comments.