Featured Tip the Day
Getting Rid of Dark Circles Takes Time But
There Are Natural Home Products That Work
|Top 10 Foods That Boost Your Mood
Does Vitamin D Boost Your Mood?-A Comprehensive Review
Salt May Boost Your Mood -But Health Authorities Don't Recommend It
How to Feel Better -10 Great Tips
Avoid These Foods If You Want to Boost Your Mood
Something So Right-Get Used to Happiness
Self-Confidence -How to Feel Better About Yourself
How to Deal with Burnout?-Causes and Top 10 Natural Remedies
How Much Is Too Much Salt?
Foods That Help You Lose Weight
How to Get Rid of Those Dark Circles
Foods That Help Treat Acne
Natural Home Remedies for Headaches
Quick Start Diet
Small Steps to Lose Big Pounds
June 1, 2008, Last Updated July 26, 2010
By Sarah Norton, Staff Columnist
Have you ever noticed that after you eat certain foods in the morning
that you feel better all day?
Well, it was not your imagination. Research has shown that certain
foods have the ability to act directly on the brain's mood centers,
making us feel good all day.
Here is the list of the top 10 foods that have been shown to elevate
1. Salmon. Salmon is rich in omega-3s, powerful anti-oxidants which
have also been shown to elevate mood.
2. Strawberries, Oranges and Other Citrus. Citrus are rich in Vitamin C
which plays an important role in the synthesis of the neurotransmitter,
norepinephrine. Neurotransmitters are critical to brain function and
are known to affect mood.
3. Red and Green Bell peppers. Few people know that bell peppers
help to lift your mood. Bell peppers are even richer in Vitamin C than
citrus fruit. As we have said, Vitamin C helps to regulate the
neurotransmitter norepinephrin which affects your mood.
4. Brazil nuts. These contain selenium a mineral known to elevate
mood and decrease depression.
5. Green Leafy vegetables. Load up on spinach, kale, cabbage, all the
leafy greens because they are rich in folate. Low folate levels have
been linked with depression.
6. Turkey. Turkey has an amino acid called phenylalanine, which the
brain converts to dopamine, a "feel good" compound.
7. Low-fat Milk. Low-fat dairy contains tryptophan which your brain
uses to boost seratonin levels. Seratonin is a concentrated "feel good"
hormone, the one that is also released when you exercise.
Milk is also rich in lithium, a trace mineral which several studies have
found is effective in treating depression. A study from the University
of Oito in Japan discovered that even small amounts of lithium can
help to lower your risk for depression and lift your mood.
8. Peanuts. Peanuts also contain tryptophan which helps the body
make serotonin, its natural feel good drug.
9. Liver. Liver contains Vitamin B-6 which the body uses to convert
phenylalanine into dopamine, a feel good compound.
10. Whole grains. Whole grains-- oats, wheat, barley to name a few--
boost serotonin levels.
Many of you may have read that Vitamin D boosts your mood.
However, a controversy is currently raging in the scientific community
over whether Vitamin D actually improves your mood. New research
completed in 2010 has thrown serious doubt on the usefulness of
Vitamin D in treating depression. We will continue to follow
developments and update this article as new studies on this issue are
Another food we do not include in our list of recommended foods to
boost your mood is salt. Salt may in fact boost your mood, according
to a 2009 study from the University of Iowa. However, medical
authorities such as the American Heart Association do not recommend
the use of excess salt, because of excess salt's harmful role in raising
your risk for hypertension (high blood pressure), heart disease and
Foods You Should Avoid
Now that we have covered the foods that help to improve your mood,
it is important to also review the foods you should avoid. Are there
foods that can adversely affect your mood? The answer appears to be
yes. In particular, refined sugar and carbohydrates appear to have an
impact on your mood.
Does Sugar Depress Your Mood?
Sugar’s impact on your mood is complex. There is some evidence to
suggest that, if you are already depressed, the depression itself
predisposes you to insulin resistance. In other words, depression
impairs your body’s ability to handle intakes of sugar.
A study presented at the 2002 Annual Meeting of the American
Psychiatric Association by Dr. Faiz Cheema discovered an intimate
connection between depression and impaired blood sugar control. Up
to 35% of all depressed people also have impaired glucose tolerance --
meaning their bodies cannot properly process sugar. Moreover, only 6
to 7% of all Americans are diabetics, while 21% of those with
depression are diabetic. In other words, depression makes you 3
times more likely to develop diabetes.
Scientists do not yet fully understand the chemical processes that link
depression to blood sugar. But they have found that certain kinds of
meals increase your risk of becoming irritable or moody.
A series of studies from the University of Texas have discovered a link
between food and mood. In 2009, the University of Texas researchers
studied 20 people to determine whether a diet free of refined sugar
and caffeine could help depression.
The 20 people, all of whom had suffered from at least one episode of
major depression, were divided into 2 groups. The first group
followed a diet free of caffeine and refined sugar. The second group
eliminated red meat and artificial sweeteners from their diet. After 3
days, the participants were again evaluated for signs of depression.
The results were startling. The researchers found, surprisingly, that
the participants who had eliminated all sugar,other refined
carbohydrates and caffeine from their diets had significant
improvements in their levels of depression. Little change was seen
from the other group. What is perhaps more impressive is that the
improvements in mood seen in the caffeine and sugar-free group
continued for the entire 3-month follow-up period.
Ideal Meals to Help Improve Your Mood
Drawing from all of the existing research, you should avoid both
refined sugar and caffeine to prevent mood swings and decrease your
risk for developing depression. You should include the 10 foods that
have been found effective in boosting your natural levels of serotonin,
dopamine, tryptophan, phenylalanine and norepinephrine in your
body. Here are suggested ideal meals to help improve your mood:
-lox (salmon has high concentrations of omega-3 fatty acids)
-whole grain toast (high in fiber, promotes slow uptake of blood
sugar, thus avoiding hypoglycemia and drops in mood)
-caffeine- free tea with artificial sweetener or plain
Large salad of mixed dark and red greens (contain folate), tomatoes
(tend to be high in lithium)
Topped with brazel nuts or walnuts (contain selenium)
Add turkey (high in tryptophan which boosts serotonin)
Salmon or Halibut (high in omega -3 fatty acids)
Whole grain dinner rolls
Spinach, Kale, broccoli , bok cho or another dark green vegetable
(high in folate)
Dessert of yogurt or sugar free gelatin( if desired, topped with sugar-
free low fat whipped cream)
You're just getting started. Find out more foods that keep you healthy,
your skin young, and that speed up your metabolism: How to Feel
Better - 10 Tips That Work /Foods That Speed Up Your Metabolism /
Foods That Fight Wrinkles/ Does Vitamin D Boost Your Mood -A
Comprehensive Review / What to Eat for Flawless Skin /Natural Body
Write for Us
All material of this site is (c) copyrighted, chootoo.com. All rights reserved 2008 -2011, and all prior years.
Health. Beauty. Possibility.