• Olga Bokalova

Four best nutrients to boost in your diet that will improve your mood

Best foods for great mood

"One cannot think well, love well, sleep well, if one has not dined well" Virginia Wolf

Have you been feeling down lately, or suffering from anxiety? There are many factors involved in how we feel mentally, one of them being what we eat. It is very important to incorporate specific nutrients into our diets to support our body and give it the building blocks it needs to function at its best.

Here are some of the best foods to include into your diet for improved mood:

  • Protein

Protein is essential for the support of healthy brain chemistry and blood sugar regulation. Good sources of protein include lean meats, fish, legumes and tofu. Aim to include protein with every meal for best results.

  • Essential Fatty Acids

Essential fatty acids are called essential because they are required by the body and have to be acquired through diet. Omega 3 essential fatty acids have an important structural and functional role for a healthy brain and nervous system.

Sources of Omega 3 fatty acids include oily fish (salmon, anchovies, mackerel, herring), walnuts, Brazil nuts, flax seeds and avocado.

  • B Vitamins

B vitamins are a group of nutrients with a wide variety of vital functions in human body. They act together to support energy production, optimal brain function and healthy nervous system. This group of vitamins are water soluble, meaning they are readily excreted from the body after a given period of time), so it is important to have them on a daily basis.

Good sources include eggs, dark leafy vegetables, seafood, chicken, lamb, wholegrains, mushrooms, sunflower seeds, almonds, pecans.

  • Magnesium

Magnesium is a mineral involved in more than 300 biochemical processes in the body, and has a relaxing effect on muscles and a mind. It also plays an important role in nerve conduction.

Best food sources of magnesium include cashew nuts, leafy greens, pumpkin seeds, quinoa and bananas.

What we eat and drink has a tremendous effect on our mental state and mood, so eat well and stay well:)

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