We all know foods can affect our physical health, but did you know foods also have an impact on mental health? Certain food choices have nutrients that have the potential to positively affect our mental health and wellness and even lessen depression and anxiety. Take time to focus on your mental health this month with diet!
Your Hy-Vee dietitians have got you covered with a list of our top 3 good mood foods that you can incorporate into your diet today:
- Salmon
Salmon is rich in omega-3 fatty acids, which is something that our body needs, but does not produce on its own, so we must obtain through our diet. Omega-3s are very beneficial within our brain to support signaling and can help with depression and anxiety. Studies have shown that those who consume omega-3s are less likely to have depression and anxiety, and other studies also show that those who have depression and anxiety who start to consume more foods or supplements high in omega-3s have an improvement in symptoms. Aim to eat 2 servings of salmon or other omega-3 rich seafood per week.
- Yogurt
Yogurt is brimming with probiotics! Probiotics are live microorganisms that are beneficial when consumed in the body. These microorganisms are actually good bacteria that live in your gut, and their presence can increase levels of serotonin. Did you know that up to 90% of serotonin is produced by the gut microbiome? This neurotransmitter is connected to much of our human behavior, such as mood, appetite and stress response. Yogurt is also fortified with vitamin D, which may reduce the risk of depression. Try starting your day with a Greek yogurt parfait: Start with a cup of Greek yogurt; add fresh berries and chopped walnuts and you have a quick, nutrient-packed, good mood breakfast!
- Blueberries
These berries are small but mighty and loaded with antioxidants. Antioxidants are essential within the body and can help decrease the risk of inflammation within your body. Studies have shown berry eaters have better moods and less depressive symptoms – so stock up on berries! Try frozen berries for a cool, refreshing summer treat.
For more information on food and mood, connect with a Hy-Vee dietitian. Hy-Vee dietitians are available for Personalized Nutrition Shopping Assistance or get started with a Dietitian Discovery Session in-person or virtually at www.hy-vee.com/health/hy-vee-dietitians.
The information is not intended as medical advice. Please consult a medical professional for individual advice.
